Gina Conley's new book "Training for Two" is the pregnancy workout guide you've been waiting for.
Let's be honest, pregnancy and fitness advice can be a minefield of conflicting information. But what if we told you there's a new guide that cuts through the noise, written by someone who's been there, done that, and has the science to back it up? Enter Gina Conley, the mastermind behind "Training for Two," a book that's about to revolutionize how we think about prenatal workouts.
Who is Gina Conley?
Gina isn't your average fitness instructor. She's got an MS in Exercise Science, and is the founder of MamasteFit (a perinatal fitness provider). She is also a 7-year Army vet who's done a combat tour in Afghanistan. But beyond this Gina's also a birth doula who's supported nearly 200 births. Her mix of experience across both pregnancy and fitness leaves her in a truly unique position to share her knowledge of how to keep your strength on track throughout your pregancy and beyond.
Why "Training for Two" Is a Game-Changer
While gentle "prenatal yoga only" routines may be your go to and are a perfect solution for many moms. Gina's book expands the idea of working out in pregnancy includes the moms who want to keep crushing it at the gym (safely, of course). It's packed with:
- Trimester-by-trimester workout plans (because your body in month 3 is NOT the same as in month 8)
- Over 90 exercises for strength, mobility, and birth prep (which can help support labor.)
- 200+ images and illustrations (because sometimes words just don't cut it)
We sat down with Gina to get the scoop on why this book is a must-have for any pregnant fitness enthusiast.
Q&A with the Prenatal Fitness Queen
Needed: Gina, first off, why did you create "Training for Two"?
Gina: "Training for Two is a collection of information that I've learned over the past 7+ years through formal study, working with prenatal and postnatal clients in person, and my own experience through 4 pregnancies, births, and postpartum.
There are so many fears associated with exercising throughout pregnancy—think of all the unsolicited advice you've received about what's safe and unsafe, and then add on misinformation on the safety of fitness—it makes it challenging for someone to feel confident to move their bodies with intention in pregnancy. So few of us meet the minimum exercise recommendations during pregnancy—when there are so many benefits to exercising for both you and your baby throughout pregnancy.
I wrote this book to explain the benefits of exercising, debunk myths and misinformation, and provide a guide for women to navigate fitness throughout their pregnancies. Training for Two includes how to modify exercise throughout pregnancy to stay strong, how to use exercise to find relief from common prenatal discomforts, and how to use movement to prepare for birth."
Needed: What's the one thing you wish every pregnant woman knew about fitness?
Gina: "When I was pregnant with my first, I had debilitating pelvic pain that was making even walking so challenging. I mentioned it to my provider and was told, "it would just go away when I gave birth; this is common." And that was the only solution I was given. Unfortunately, this is a typical response to prenatal discomfort and pain—"it's just a part of being pregnant."
Pain is not a requirement of pregnancy. Exercise can help you find pain relief from common discomforts in pregnancy! We have helped thousands of women find relief from pelvic pain with movement—so I wish more women knew this about training during pregnancy. It is realistic to have a pain-free pregnancy!"
Needed: Not all moms are used to the Gym. Any tips for staying active at any fitness level?
Gina: "You can absolutely start a new exercise program during pregnancy and continue to do movements that you enjoy.
My first recommendation is to choose exercise that you enjoy. If you enjoy going for walks or doing cardio, do that. If you enjoy lifting weights or are interested in starting, Training for Two is perfect for you, and you can continue to do so throughout pregnancy with some modifications. Choosing a type of exercise that you enjoy doing is important! Then, we can add extra movements to support what's going on in your pregnancy, such as addressing pelvic pain, pelvic floor prep, and improving hip and pelvic mobility to prepare for birth.
First Trimester
Most of us are exhausted and nauseous in the first trimester, so exercising may not be at the top of your priority list. Here is permission to rest if movement does not serve you in this trimester. If you do feel good to move, lower the intensity to your energy levels, focus on more upright positions if you're feeling more nauseous, and increase rest in between sets if you're feeling out of breath during your workout.
Second Trimester
In the second trimester, energy levels increase as we find relief from the first trimester! If you rested most of the first trimester, ease back into exercise to decrease soreness. You may start to notice some common prenatal discomforts like pelvic pain, which can be resolved with exercise! I break down in more depth how to resolve pelvic pain in my book Training for Two, and in this blog.
Third Trimester
In the third trimester, this is when most will start to shift their focus to birth preparation! You can do birth prep-focused exercises throughout your pregnancy but in the third trimester. As a part of your birth preparation, you want to include exercises that incorporate these four movement patterns to open each part of the pelvis and release tension throughout the pelvic floor:
Bilateral external hip rotation: this means wider knees in movements similar to the squat or straddles.
One-sided external hip rotation and open hip positions (belly away from the thigh) could include movements like an adductor rock back or side lunges.
One-sided internal hip rotation and closed hip positions (belly toward the thigh) could include hip shifts and finding a closed hip position with single-leg movements like lunges and step-ups.
Bilateral internal hip rotation means knees in, ankles out in movements similar to the deadlift or hinges, and stretches like a hero pose.
These four movement patterns help create space throughout the pelvis, making it easier for your baby to navigate the pelvis and pelvic floor during birth!
In addition, you could incorporate the MamasteFit Birth Prep Circuit into your daily routine to release common areas of prenatal tension, support your baby's position, create more space in your pelvis, and release tension in your pelvic floor! In my book Training for Two, I explain various exercises you can do to prepare for birth (and why)."
Needed: Does staying fit actually help with labor and recovery?
Gina: "I absolutely believe that physical conditioning benefits you throughout your birth and postpartum recovery! Labor is a physical event—we need to be in good physical condition to meet the demands of labor. You can incorporate exercises into your prenatal routine to support your labor (it's more than just doing a lot of squats).
Research supports that exercising throughout your pregnancy can shorten your labor—not because you're "better" at labor, but because you tend to maintain an upright laboring position longer if you're in good physical condition. Upright laboring positions can speed up the labor feedback loop and result in faster labor.
Then, as we move into the postpartum period, where we will be resting for 4-6 weeks after birth, starting the phase in good shape can help as you rest! This short time can be known as a phase of deconditioning, or some of our muscles may atrophy because of the much-needed rest. Many of our clients find that with the unexpected nature of birth, they tend to feel much stronger and ready to meet the demands of the postpartum things to their physical fitness from pregnancy."
The Bottom Line
Whether you're a CrossFit junkie or just trying to stay active during pregnancy, preorder: "Training for Two" to guide you through safe, effective workouts that'll keep you feeling strong and prepared for whatever pregnancy and motherhood throw your way.
