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Pregnancy Fitness

I feel so much more confident to work out and engage my muscles correctly. As someone who is nearly 40 weeks pregnant, I never thought that I'd still be able to work out in a safe and satisfying way this far along in pregnancy, and I have Lisa to thank for that!"

Finally, a PREGNANCY FITNESS PROGRAM to SUPPORT your changing body.

REDUCE your risk of pelvic floor dysfunction and diastasis recti while still enjoying working out and feeling fit, focusing on movements that are



This is the perfect mix of pelvic floor work, pelvic stability work and chest opening/back strengthening exercises.




Training you can do when it suits you!

3x  SAFE and EFFECTIVE workouts per week, for 6 weeks  

- 18 workout videos total.

You can complete them anywhere and anytime, with a monthly subscription (FLEXIBLE training you can do when it suits you).

2x 20-25min main workouts per week. 

In these sessions we go over pelvic floor and breath connection, lower abs and butt muscles - getting in a variety of exercises for a full body workout. They are easy to follow, I talk you through them just like I would if you were in class with me. 


1x 10-30min BLAST session per week.

This is a combination of the weeks exercises in a more fast paced circuit style workout. This session is a perfect add on to this course - allowing a more intense workout depending on the fitness level you choose. If you are feeling tired or you are short on time you can do the session once, if you are feeling super pumped you can carry on and repeat the session one or two more times!! 

What you need:

  • A MAT


  • A WALL to be able to use in the workouts. 

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$50 AUD monthly subscription on our

brand new App! 

Instant Access to the program

Cancel anytime.

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How it works...

With our brand new app you get INSTANT ACCESS to the program!

No more waiting for the next course to start.

Your first week has three workouts available to complete, each week (for 6 weeks) a new set of workout progressions will be released. These 18 workouts are available to be completed anywhere and anytime, so you have the flexibility to work out when you are feeling up to it.

With our monthly subscription plan you have the flexibility to take your time completing the sessions, or the option to continue on - repeating your favourites or starting all over again!

You will find lots of options in the workouts so they are suitable for ALL TRIMESTERS, allowing you to adjust your training as you go.

More questions? See our frequently asked questions! 

Including when to start pregnancy specific fitness and information on the pelvic floor

Please note - your monthly subscription starts from the day you join.

3 sessions are released per week from your start date for 6 weeks, via the app. There is 18 workout videos total. You have access to these workouts until your monthly subscription is cancelled.

You can cancel your subscription anytime. 

Please note it is YOUR RESPONSIBILITY to cancel your subscription. Cancellation must be made before the next billing cycle. If you have ANY questions regarding this please contact Lisa. 

There are NO REFUNDS for change of mind.

Please do not hesitate to contact us with any questions you may have.

If you have any medical concerns please do let LISA know this BEFORE joining the course.


If for any reason this link does not work, you can email Lisa directly, with ANY questions.

$50 AUD monthly subscription

Instant Access to the program

Cancel anytime.

...really like the focus on strengthening the key areas, pelvic floor, lower belly, glutes, hips with some arm work thrown in..." 

FUN, AFFORDABLE and most importantly EFFECTIVE and SAFE!

Small Strokes

This program greatly alleviated my concern about the ‘right’ level of exercise to maintain my fitness during pregnancy. Thanks Lisa for the adaptable and easy to follow instructions via achievable online modules that I can join anytime and from anywhere I like!"


Who is this training suitable for?

This training is suitable for all trimesters and common pregnancy issues.

There are alternative movements for common pregnancy issues such as back/hip pain, pelvic floor dysfunction, core weakness, sore wrists/knees.

You work at YOUR OWN PACE and the movements can be very gentle to more advanced (including progressions and faster/greater range of motion).

As always, it is important to consult with your healthcare provider before starting an exercise program.

Does this program include movements done on your back?

There are no laying on back (supine) exercises in this course. I have over 18yrs experience coaching and I have worked with a lot of pregnant women. While I agree movement on your back during pregnancy is safe for short periods of time for most women, I have made this course to suit ALL ABILITIES ONLINE and for that reason I have excluded this position from this training. For some, this position is simply not comfortable and for others it brings on dizziness and/or nausea. I substitute with many awesome exercises that are just as effective (if not more) and take out that risk.

What kind of exercises are included in this program?

This is not a CARDIO fitness course - it is mat work and standing bodyweight training, it is certainly still possible to work up a sweat and feel that muscle burn!! The KEY is to learn how to recruit your muscles effectively, which this course teaches - so that ANYONE will find these exercises challenging when performed well!!

This is the training I did throughout my pregnancy, and even in filming (not pregnant) I could certainly feel my muscles during AND afterwards haha!! 

How will I know if I'm doing the exercises right?

The main workouts go over our exercises in more detail, with lots of different cues to help you 'get it'. I use all of my 18 years knowledge and experience working with mums and pregnant women to make these videos easy to understand and EFFECTIVE. I demonstrate and cue for the full duration of the workout, just like you are in class with me.

While this training is 'online' you are welcome to contact me at anytime to ask questions. I will respond as soon as possible.

When can I start?

You are welcome to start this training anytime. There are no set course dates, the videos are available on the app. Each week, three new workouts are released - for 6 weeks (18 workout videos total).

You can start this course in any trimester, there are options to suit how you FEEL and how supported your body is feeling in the movements.

What equipment and space do I need to do these workouts?

recommend using an exercise mat (or soft floor). We use a swiss ball and/or a chair. We also use a wall to lean against for some of the movements. You don't need a large amount of space to complete these workouts, most exercises are done on the spot. 

I don't have a Swiss ball, can I still complete these workouts?

Yes, you can do all of these videos without a Swiss ball, using a chair instead. Some movements, for example pelvic floor work, may be preferred on the chair so it is recommended to at least have a chair with you.

Swiss balls can be found at most sports stores or department stores with sports equipment. Ideally, you want a swiss ball that allows you to sit with your knees at a right angle or slightly above. 

How does the monthly subscription work?

Our monthly subscription allows you flexibility to continue on with this program for as long as desired. There are 18 workout videos, 3 workouts are released each week for 6 weeks. You can take your time completing these when it suits you, go back and repeat your favourites, or start all over again. There are exercise options throughout the program so your movements can change as you progress in your pregnancy. 

You can cancel your subscription at anytime, before the next billing cycle.

Our APP does charge in Australian Dollars, via STRIPE due to the platform used. 

Small Strokes
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I am a fully qualified Personal Trainer and Group Fitness Instructor with over 18 years experience.

I am a CERTIFIED Pre and Postnatal Coach (GGS) and have worked with many pregnant women both one on one and in a group setting. 

I am a Registered 'Pelvic Floor Safe Fitness Professional'

(Incontinence NZ, via Maree Frost). 

I am also a mum! 

This course incorporates all of my coaching experience, qualifications and personal experience to thoroughly consider and cover all common pregnancy issues (such as pelvic floor dysfunction, ab separation, back/hip pain and sore wrists/knees) and variables (stages/trimesters).


I am extremely proud of this ONLINE course - making SAFE pregnancy workouts available for ALL MUMS to be! 

There is so much confusing information out there about what exercise you can and can't do during pregnancy, I have made this a simple easy-to-follow program that takes out all of the guess work and covers the really important STRENGTH (and function) exercises. 

Pregnancy is a fantastic time to go back to the FOUNDATIONS and strengthen our core - preparing our body to support our growing baby!! 


Contact us

*Please CONTACT US if you have any questions about our online training, including any physical limitations you may have, BEFORE making payment as there is no refunds on purchases.

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