You Don't Have to Stop. You Just Need a Better Plan.

Your OB cleared you for exercise. Your CrossFit coach told you to "listen to your body." Your mom said you should take it easy. Your running group has seventeen different opinions about what's safe.

And you're stuck in the middle, wondering: What can I actually do?

You're not looking for permission to sit on the couch for nine months. You're looking for a roadmap that tells you exactly how to keep training safely through every stage of pregnancy.

That's what this is. [Spoiler Alert: Skip Ahead to Get the Guide]

The Problem: Everyone Has an Opinion. No One Has Answers.

If you're an active woman trying to navigate pregnancy, you've probably noticed something frustrating:

The advice is all over the place.

One article says you can keep lifting heavy. Another says anything over 25 pounds is dangerous. Your friend ran until 38 weeks. Your doctor told you to stop at 20. Instagram says kipping pull-ups are fine. Reddit says they'll wreck your core.

You're not getting clear guidance. You're getting conflicting opinions.

And the result? You're either:

• Playing it way too safe (and losing strength you'll need postpartum)
• Pushing too hard (and ignoring signals your body is sending)
• Or just guessing and hoping you're doing it right

There's a better way.

What You Actually Need: A Trimester-by-Trimester Roadmap

Not generic advice. Not fear-mongering. Not "just listen to your body" (what does that even mean when your body feels different every week?).

You need specific guidance for each stage of pregnancy.

You need to know:

• What to shift in trimester 1 (even when you don't look pregnant yet)
• When to modify movements in trimester 2 (and why those modifications matter)
• How to train smart in trimester 3 (preparing for labor, not chasing PRs)
• Which movements to swap (and what to do instead)
• How much water you actually need (spoiler: it's more than you think)
• What "coning" means and what to do about it

You need someone who's been there, who understands what it means to refuse to stop moving, and who has the clinical training to back it up.

That's exactly what this guide gives you.

Introducing: The Pregnant Athlete's Playbook

Your trimester-by-trimester training guide to staying safe and strong through pregnancy

This isn't generic pregnancy advice. This is a complete roadmap built specifically for active women who need movement—not just want it, but NEED it—and who refuse to spend nine months on the sidelines.

Here's what's inside:

✓ Research-Backed Foundation

The latest studies from ACOG, University of Alberta, NIH, and peer-reviewed journals on exercise during pregnancy. You'll know exactly what the science actually says (not what your neighbor's cousin thinks).

✓ Trimester-Specific Guidance

What's happening in your body, how to adjust your training, and Dr. Emily's specific recommendations for weeks 1-13, 14-27, and 28-40+.

✓ Smart Swaps for Every Major Movement

Kipping pull-ups? Box jumps? Olympic lifts? Bench press? Running? We'll tell you exactly when to shift, what to shift to, and why it matters.

✓ The 3 Movements Every Pregnant Athlete Should Do

If Dr. Emily could only pick three exercises for you to do through your entire pregnancy, these would be it. (And we'll tell you exactly how to do them safely through all three trimesters.)

✓ Essential Stretches for Labor Prep

Four stretches that help with mobility, pelvic floor relaxation, and preparing your body for delivery.

✓ Clear Warning Signs to Stop

No guesswork. We'll tell you exactly what symptoms mean "pause and call your doctor."

Who This Guide Is For

This guide is for you if:

• You're pregnant and want to stay active but you're not sure what's actually safe
• You're sick of conflicting advice and just want clear, research-backed guidance
• You identify as an athlete, a lifter, a runner, a CrossFitter, or just someone who needs movement to feel like yourself
• You want to prep your body for labor and set yourself up for faster postpartum recovery
• You're looking for trimester-by-trimester modifications, not generic "take it easy" advice

This guide is NOT for you if:

• You have medical contraindications to exercise (always get clearance from your provider)
• You're looking for a full training program (this is a modification roadmap, not programming)
• You're not interested in staying active during pregnancy

Meet Dr. Emily Kreifels: The Expert Behind the Playbook

Dr. Emily Kreifels is a sports chiropractor who specializes in prenatal and postpartum care. She's also a mom and a national-qualifying triathlete who understands what it means to refuse to stop moving.

Her credentials:

• Doctor of Chiropractic (DC)
• Master of Science (MS)
• Certified Chiropractic Sports Physician (CCSP)
• Advanced perinatal certification
• Competed through pregnancy herself and built this roadmap from personal experience and clinical expertise

Dr. Emily gets it. She's been in the gym wondering "Can I still do this?" She's navigated the conflicting advice. She's trained through fatigue and nausea and a growing belly.

And she's helped dozens of active women do the same—safely, confidently, and with better outcomes.

What the Research Actually Says

Here's what most people won't tell you:

Women who exercised during pregnancy had:

• 14% higher rate of normal vaginal delivery
• 34% lower risk of cesarean delivery
• Labor that was shortened by about one hour on average
• Lower rates of gestational diabetes, hypertensive disorders, and postpartum depression

And here's the big one: Research from the University of Alberta confirmed that high-intensity resistance training (up to 90% 1RM) during pregnancy showed no adverse maternal or fetal effects when properly monitored.

Translation: You can stay strong. You just need to train smart.

This guide shows you how.

Stop Guessing. Start Training.

You don't need another opinion. You need a plan.

Download The Pregnant Athlete's Playbook and get:

• Clear, research-backed guidance for all three trimesters
• Specific movement modifications from a prenatal specialist
• The confidence to train without second-guessing every decision
• A roadmap you can reference throughout your entire pregnancy

This is the guide you've been looking for.

What Happens Next

1. Fill out the form above
2. Check your email (it'll arrive within a few minutes)
3. Download your guide
4. Start training with confidence

You've got this. We've got your back.