I am pregnant?

Yes, you can participate in 12WBT while pregnant, provided you have been given the all clear to participate in a structured fitness and nutrition program by your doctor. As a 12WBT member, you have access to many different resources, including a Pregnancy Program Exercise Plan, Pregnancy Meal Plan, Mindset Videos, Workout Videos and Fact Sheets. You’ll also have access to our Pregnancy Group in the Member Zone, where you can post questions and receive support from other mums, as well as from the 12WBT Support Crew.

Although weight loss should not be a priority during your pregnancy, some members find that they can still comfortably lose weight particularly in the first trimester (especially if they have more than 15kgs to lose).

The main aim of participating in 12WBT when you’re pregnant is to get your body and mind into the healthiest shape possible, while managing some of the common symptoms you may feel (such as fatigue and nausea) during your pregnancy. By following the 12WBT Pregnancy Program you’ll be preparing your body for a healthy pregnancy and birth, while developing positive habits for a healthy, active future.

We look forward to having you join our 12WBT family!

More info:
The Pregnancy program is a Fitness Program that we have designed especially for Mums To Be, to help you have a strong and healthy pregnancy. The workouts focus on the muscles that your body needs to support its growing baby weight, as well as your labour and postnatal needs (like holding your bubs for hours at a time!). Pregnancy should be a time that you view as ‘training for the main event’. If there was ever a time to be fit, it would be when you are preparing for child birth. That said, suddenly choosing to get fit and start training for the first time in your life because you’re now pregnant is probably not the best way to go about it. We always say to start training as part of your PRE conception plan.

The training times for the Pregnancy program are a lot shorter and the intensity a lot less than the other Fitness Programs. That’s because the focus is on consistency and quality, as opposed to quantity. Just doing something, even if it’s a short session, will help keep you fit and strong throughout this tough time. Yes – there will be days when you can’t stand the thought of lifting yourself up off the couch, but once you do, you’ll feel a whole lot better for doing it! It’s giving not only you, but also your baby, the best possible start.

When we rewrote the 12WBT Pregnancy Program (and wrote the 12WBT Post Baby Program) we spent 9 months researching pregnancy, post-natal and all things pelvic floor. The research team attended various courses and workshops, and consulted multiple experts in the field who had countless studies to back up their work, as well as decades of experience.

The experts who double-checked all the information contained in our Pregnancy and Post Baby Programs to make sure they were both safe and effective were:
Dr Matt Fry – Osteopath
Katrina Tarrant – Pre and Post Natal Physiotherapist

Both the Pregnancy and Post Baby programs also adhere to the latest Pre and Post Natal Exercise Guidelines by Fitness Australia.

You’ll be doing 4-5 fat burning days per week (broken up into 3 fitness and 2 toning days), along with 1 core and flexibility day. Mon – fitness Tues – toning Wed – rest day OR fitness (optional Power walk) Thurs – toning Fri – core and flexibility Sat – fitness.

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