This Isn’t Just a Pregnancy Blog. It’s a Strength Story.

It’s been a while since I last posted here. February, to be exact. Since then, life’s been quietly, beautifully unfolding behind the scenes. After many emotional miles, here I am. Twenty-one weeks pregnant.

Honestly, I'm not sure if I'll ever tell the story of how I got to this place. But the more I live through the pregnancy experience, the more I realise that this part of the story is very much worth telling. Not because it’s neat or perfect or polished. But because it’s the absolute definition of what we mean at Freedom Fitness when we talk about empowerment and growth.

The kind of grwoth that isn’t just measured in plates on the barbell.

It’s showing up on days when you’re exhausted.

It’s modifying without ego.

It’s trusting your body (with guidance from coaches of course!), even when it feels like a stranger.

It’s realising that strength doesn’t always look like more. It often looks like less, done with more intention.

Training Through Pregnancy: The Reality

I’m still lifting. Still training. Still moving my body with purpose.

But I’m not chasing PBs. I’m not doing this to control my body. I’m doing it to support it.

In the first trimester, training stayed surprisingly familiar. I kept most movements from our regular gym programming—deadlifts, back squats, rows, push-ups, and glute bridges (but without the barbell once it started to feel uncomfortable across my hips), along with cardio finishers with lateral and rotational movements. The biggest shift was pacing. Managing fatigue, listening to my body, and taking more breaks when my heart rate spiked.

Now, in the second trimester, modifications are creeping in. I’ve continued with sumo deadlifts to give the bump space. I’m keeping things around 70% of my current max and paying much more attention to my pelvic floor and connection breath to engage my core.

Accessory work follows the same strucure, but with new intent. I use external support when needed. I incude mobility work to keep things moving. Push and pull work remains steady, and core work is now carefully adjusted to respect abdominal pressure and positioning.

Core training is breath-led rather than based on static holds. I’ve added props like yoga blocks and foam balls between my knees to activate the adductors and create deeper core engagement, helping to fire up the pelvic floor. My focus isn't on doing less. It's on doing things with more purpose and intent. Each movement counts in a way that supports my body now and sets me up for what’s ahead. Especially for long-term recovery and function.

One of the best parts of it all? I’ve still been able to fully participate in our group coaching classes. Nothing had to stop or be put on hold. We have a modification for every stage of life, including everything from trimester one right up to trimester three, so I’ve been able to book in and show up just like before. The adjustments are already built into our programming. It has made such a difference to be able to keep training in a way that feels both safe and supportive, without needing a completely separate plan.

Why This Matters (Far Beyond Pregnancy)

I’m 43 now. I’ll be 44 when I meet this baby. I don’t take this experience lightly. First-time motherhood at this stage of life is a privilege and a challenge. Labour, recovery, the long haul of parenting, it’s going to ask a lot of me. So I’m doing what I can now to prepare, not to be perfect.

But this blog isn’t just for pregnant people.

It’s for anyone navigating a body that’s changing.

It’s for every woman who’s told herself she’d start “when things settle.”

It’s for the gym member who’s modifying a workout and feeling frustrated.

It’s for the person lurking on our page, unsure if they belong here.

Here’s what I want you to know:

You don’t need to be at your fittest to start.

You don’t need to be ready to go “all in.”

You don’t need to do what you used to do.

You just need to start. From where you are, with what you have. That’s where growth begins.

Empowerment and Growth: Our First Core Value

At Freedom Fitness, we say we’re not just handing you a barbell and hoping for the best. We’re helping you build something more powerful: confidence, resilience, and a belief in yourself that maybe didn’t exist before.

That’s what this pregnancy has given me.

Empowerment hasn’t meant pushing harder. It’s meant stepping back when I need to. Listening instead of overriding. Modifying without shame. And still moving forward, even if it looks different than it used to.

This is the real flex. And this is why we go to the gym.

Because life doesn’t care how many burpees you can do. It cares how well you cope when plans change. How strong you feel when your body’s under pressure. How capable you are when things get hard.

That’s why we do what we do here. For real strength. For real life. And for real growth.

See You in the Gym

So if you’re waiting for the “right time” to start. This is it.

Not because it’s perfect, but because you’re ready to grow.

I’m still here. Still showing up. Still lifting. Just doing it differently.

See you in the gym,

(& bump!)

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About Karen

Hi, I’m Karen, owner of Freedom Fitness, pre and postnatal coach, and currently 21 weeks pregnant with my first baby. I wrote this blog because I believe real strength isn’t just about lifting heavy or chasing PBs. It’s about tuning in, adapting, and continuing to show up. Especially when life shifts. Training with purpose and consistency will take you further than perfection ever could.

When I’m not coaching in the gym, I’m creating programs that support people through every stage of life. Including pregnancy, menopause, busy jobs, and everything in between. You’ll always find a way to train here that suits you.

Got questions about starting? I’d love to help. The best way to begin is by booking a No Sweat Intro with me. It’s a free 15-minute chat where we can talk about your goals, your challenges, and how to get started in a way that feels right for you. You don’t have to wait for the perfect moment. You just have to take the first step.