Pregnancy

Two options to choose from:

Bumps & Barbells

A gym-based strength training program for the mama who feels at home in the gym and wants to keep lifting with purpose.

Bumps & Dumbbells

The same intentional structure as our gym program, with the freedom to train anywhere.

Every workout is built to be adaptable. Whether you're feeling energized or need to scale things back, you can meet your body where it's at without overthinking it.

What you can expect for both programs:

• Anatomy guidance through messages in the app from our Pelvic Floor Physical Therapist, so you understand how your body is changing and why movement might feel different.
• A core + pelvic floor add-on session that can be done post-workout, alongside cardio, or on its own.
• Weekly birth prep stretches and mobility work to help you move and feel better - this will be adjusted based on trimester.
• Simple, clear guidance on checking for diastasis recti and recognizing key symptoms of the core and pelvic floor.
• Rate of Perceived Exertion (RPE) recommendations for cardio & full workouts based on pregnancy recommendations that change each trimester.

Option to train 3 or 4 days a week, strength splits include:

• A 4-day strength split - choose between a 4-week or 6-week progression
• EXPRESS: A 3-day strength split where workouts rotate every 2 weeks. Great for those with limited time.

Equipment needed for Bumps & Barbells:

• Barbell, free weights, long and small circle bands, box and/or bench, yoga block/small ball (or rolled up towel), cable machine (or bands anchored), sliders if possible (or socks on firm floor), pull up bar, foam roller, yoga mat, exercise ball (highly recommend you get one, even for postpartum!)
• Cardio: rower, bike, treadmill or running space

Best for:

• Experienced lifters
• Access to a full gym
• Moms who want structured, performance-based training
• The EXPRESS options are best for: busy schedules

Equipment needed for Bumps & Dumbbells:

• Dumbbells and/or kettlebells, long and small circle bands, step, box or bench, yoga block/small ball (or rolled up towel), sliders if possible (or socks on firm floor), foam roller, yoga mat, exercise ball (highly recommend you get one, even for postpartum!)
• Cardio: space to move around and/or a bike

Best for:

• Home workouts or minimal equipment
• The EXPRESS options are best for: fluctuating energy levels and busy schedules

Note:

• After purchasing, you'll complete a short intake form so we can make sure you're in the right program. If you ever want to swap programs, just message your coach!
• This program is built to include 2 extra weeks (40+1, 40+2) of guidance just in case baby decides to hang out for longer.
• This is a monthly subscription. We will send messages to remind you, but aim to cancel your subscription prior to giving birth!
• When you're ready, our Postpartum Training Program is available and waiting for you.

Meet your coaches:

Dr. Whitney Doiron, PT, DPT - Pelvic Floor Physical Therapist and co-creator of the program. Whitney brings her clinical expertise and years of experience working with pregnant and postpartum mamas to every part of the programming.

Chloe Mizianty - Pregnancy and Postpartum Athleticism certified coach and co-creator of the program. Chloe brings her own experience as a mama and a coach to the program.

By signing up, you agree to our Terms & Conditions:

https://www.blackironnutrition.com/bin-terms-conditions

Need help? Email training@blackironnutrition.com