Pregnancy isn’t a pause button on your fitness journey; it’s a new opportunity to see what your body is capable of and a chance to give new meaning to your workouts. These nine months affect a lot in your life, from what you can eat to what mood you’re in, but they shouldn’t prevent you from being able to do what you love on the Floating Floor. By making some simple modifications, you can continue to stay active while ensuring the safety of both you and your baby. From adjusting weights and intensity levels to offering alternative movements that are easier on the body, our goal is to empower you to maintain your strength and endurance throughout your pregnancy journey. Listen to your body, stay hydrated, and communicate with your Trainer so you can enjoy the physical and mental benefits of Camp while nurturing your growing baby.

The Impact of Exercising During Pregnancy

Staying active during pregnancy is essential for you and your growing baby. Exercise promotes both physical health and enhances mental well-being throughout all three trimesters. You can experience various benefits, including improved mood, increased energy levels, and alleviated discomforts associated with pregnancy. Maintaining an active lifestyle can also reduce the risk of complications such as gestational diabetes and hypertension. By prioritizing fitness during pregnancy, you’re investing in your health and setting a foundation for your little one.

Modifying Exercises Based on Trimester

FIRST TRIMESTER: You can modify exercised for your first trimester by removing the twisting movements you find in everyday exercises at Camp. During the early stages of pregnancy, the uterus is still relatively small and may not provide enough protection. Twisting movements can create unnecessary strain on the abdomen, potentially leading to discomfort or injury. These exercises can also put pressure on the pelvic floor muscles, which may not be as strong due to hormonal changes associated with pregnancy. By avoiding twisting core exercises, you can reduce the risk of intensifying any existing pelvic floor issues and improve overall comfort and safety during this stage.

SECOND TRIMESTER: From week thirteen to week twenty-six, we recommend focusing on effectively working your obliques and core stability, rather than traditional core work. Strengthening the obliques can help improve your posture, alleviate lower back pain, and support the growing belly. Enhancing core stability during the second trimester can aid in maintaining balance and strength, which may decrease as the body changes weight distribution due to the growing uterus. Strengthening these muscles can also prepare the body for the physical demands of labor and delivery, promoting a smoother birthing process. By effectively completing exercises that target the obliques and promote core stability, you can support your physical well-being and maintain an active lifestyle throughout the second trimester of pregnancy.

THIRD TRIMESTER: The third trimester modifications remove jumping from each exercise. On top of avoiding plyometric exercises, you will begin to elevate to take pressure off your abdominal muscles. As the pregnancy progresses, there can be an increase in the risk of injury, particularly to the joints and pelvic floor muscles. Plyometric exercises place significant stress on these areas, which may already be under strain due to the natural changes occurring in the body. During the third trimester, the center of gravity shifts forward as the baby grows, making balance and coordination more challenging. High-impact activities can increase the risk of falls, which could pose risks to both you and your baby. Modifying these exercises can allow you to workout safely and focus on supporting your body.

Motherhood: Pregnancy Workouts

Burn Boot Camp is dedicated to providing workouts for everybody at every level and with every need. That’s why we’ve devoted an entire Burn On Demand series to moms navigating working out and staying active while growing a baby. Motherhood: Pregnancy Workouts is our latest virtual workout category added to the Burn Boot Camp app. This new series includes ten videos with workouts ranging from speed and agility to full body strength, so you can experience a variety of Protocols with modifications to protect you and your growing baby. Get Motherhood: Pregnancy Workouts and our other unique categories when you start your Burn On Demand 7-day free trial or subscribe to Burn On Demand in the app.

Before beginning any exercise program during pregnancy, it’s essential to consult with a qualified healthcare provider to ensure that it is safe. Every pregnancy is unique, and certain medical conditions or complications may require modifications to your exercise routine or specific restrictions. The information provided in this blog is intended for general educational purposes only and should not be considered medical advice. Always prioritize your health and safety, and seek professional guidance before starting or continuing any exercise program during pregnancy.

Beyond the workout, Burn Boot Camp provides a transformative experience that supports women and their families. Through challenging Camps, nutrition guidance, and a supportive community, we encourage moms nationwide to take charge of their health and motivate those who look up to them. Whether they’re showing up to take Camp, leading as a Trainer on the Floating Floor, or opening their own location to share their passion with their community, we’re highlighting some of Burn Nation’s strong and empowered moms.

A Message From Morgan Kline

As a community centered around empowerment, we’re excited to share an inspiring message from CEO and co-founder Morgan Kline, who speaks on navigating the delicate balance between motherhood and entrepreneurship. Morgan’s vision for Burn Boot Camp is rooted in creating a supportive community where women can connect, grow, and thrive.

“As a mother and CEO, the delicate balance between nurturing my family and running a business that empowers other women has been and continues to be a journey. It’s about showing up for myself and those who rely on me. The truth is, becoming the person I want to be, surrounded by the people I want to be with, requires strength and giving myself a lot of grace, especially when juggling the demands of motherhood and entrepreneurship. Building Burn Boot Camp, supporting and empowering other women, has been challenging and rewarding. Witnessing the transformative journeys of women, some of whom have overcome profound adversity, has been truly inspiring.”

“As I navigate the role of mom and CEO, I’ve realized that it’s critical to have a space where women can connect with one another and feel empowered and confident. Balancing all these responsibilities has taught me the importance of accountability and surrounding myself with people who inspire, encourage, and motivate me. My two NorthStar goals are the success of Burn Boot Camp and being the best mom I can be. What I have realized in this journey is that I don’t have to choose between taking care of myself or my family. They’re one and the same.”

An Inspiring Mother and Daughter Franchise Partner Duo

Melissa (Mel) and Patrice Elnicki, a dynamic mother and daughter duo, recently opened their own Burn Boot Camp location together. Mel was pursuing her degree in Nutrition and Dietetics when she decided to take her first Camp. She shared her love of Burn Boot Camp with her mom and then became inspired to take on a new role as a Trainer. After years of involvement with Burn, Mel and her mom, Patrice, decided to take the next step and open their own location together. Mel shares her journey to ownership with her mom and the impact that Burn Boot Camp had in bringing them closer together.

“I began my Burn Boot Camp journey in December 2016. At the time, I was working on my Bachelor’s/Master’s Degree in Nutrition and Dietetics in Buffalo, NY. I came from a background of playing sports my entire life and lost that after not pursuing college athletics. When I tried Burn Boot Camp for the first time I instantly knew it would be a place that would challenge me both mentally and physically and help me regain the confidence I had lost from being so inactive. After months of convincing, my mom, Patrice, joined me at Burn, finding the same empowerment in the community that I did. After a few years of growth and transformation as a Burn Member, my Trainer approached me and encouraged me to pursue becoming a Burn Trainer.”

“He inspired a whole new vision and direction in my life that got me to where I am today. I finished grad school and decided to pursue a career as a Trainer. In January 2020, I moved to Phoenix, Arizona to explore opportunities outside of my comfort zone. I was quickly hired by Burn Boot Camp Paradise Valley, a brand-new start up location that was still under construction. I took on the role as Head Trainer and after 4 years of personal and professional growth with Burn, I knew I was ready to pursue ownership, and there is no one who could compliment me better as a business partner than my mom. Between my experience firsthand as a Burn Trainer and leader in my community, my mom’s experience in business and accounting, and both of our passion for Burn and it’s impact, being Franchise Partners together was the perfect fit.”

Empowerment Starts at Camp

By creating a space where women feel confident and supported, we turn every workout into an opportunity for empowerment and personal growth, which is why Camp is the perfect opportunity to celebrate the strong women in your life and feel supported by your community. Find a location near you to transform your life and join us in person on the Floating Floor. Want to be a part of Burn Boot Camp any time of the day? Download the Burn Boot Camp app and start your 7-day free trial of Burn On Demand, where you get access to challenging and fun workouts designed for every member of your family.

I found that a lot of the questions being asked and topics of conversations had been covered on various podcasts of mine over the past few years. And, because of that, I wanted to give you a round-up of my top podcasts for expecting and postpartum moms!

Check out my favorite podcasts that talk about what it’s like to be a mom, give birth, navigate fitness and motherhood and so much more!

Postpartum Realness

Intuitive Eating During Pregnancy and Postpartum with McKenzie Caldwell

Exercise Dos and Don’ts During Pregnancy

Coping With Postpartum Depression

The Truth About Cheat Days, Exercising When Sick, Post-Exercise Hunger & Pregnancy Cravings

I know that being a part of these conversations was an awesome experience for me, so I hope they bring something helpful to you!

I also wanted to share with you my list of favorite items that I packed in my bag for the hospital. You can check out my Amazon list here!

If you have questions or would like to chat more, you can always find me on Instagram – @morgan.a.kline!