There’s a unique irony in being a personal trainer during the third trimester of pregnancy. My career has always revolved around movement, energy, and demonstrating what the human body is capable of. Yet here I am, in a season where my own body is asking me to slow down, sit more often, and move with far greater intention.
Pregnancy has transformed not just how I train, but how I coach, communicate, and connect with my clients. It’s been humbling, eye-opening, and ultimately empowering in ways I didn’t expect.
One of the most noticeable shifts has been the need to sit down on a Swiss ball more during sessions. Previously, I would be on my feet—demonstrating exercises, pacing around, adjusting form from every angle. Now, I plan my sessions around opportunities to rest. I position myself strategically so I can still observe effectively while conserving energy.
At first, this felt like I was somehow “doing less.” As trainers, we often associate our value with how physically involved we are in a session. But I’ve come to realise that coaching isn’t about constantly moving—it’s about seeing, cueing, and understanding. Sitting down hasn’t made me less effective; if anything, it’s sharpened my ability to observe. I’m more precise with my cues, more thoughtful with my programming, and more present in each interaction.
Of course, one of the biggest challenges has been not being able to demonstrate certain exercises. There are movements that are simply contraindicated during pregnancy—anything involving lying flat on my back for extended periods, high-impact exercises that place excessive strain on my pelvic floor, or movements that require deep twisting or bracing in ways that don’t feel safe anymore.
As someone who has always led by example, this required a mental shift. Demonstration has been a core part of my coaching style. Taking that away forced me to adapt quickly. I’ve had to rely more on verbal coaching, breaking down movements into clear, simple instructions.
Interestingly, this has made my clients more engaged in their own learning. Instead of passively copying what I do, they’re actively listening, thinking, and feeling their way through each movement. It’s created a more collaborative environment, where coaching feels like a shared experience rather than a one-way demonstration.
What has stood out the most during this time, though, is how incredibly understanding and supportive my clients have been. From the moment I started showing, there was a shift—not in expectations, but in energy. Clients check in with me just as much as I check in with them. They encourage me to sit when I need to, to take breaks, and to prioritise my health.
There’s been a real sense of mutual respect. They see me continuing to show up, adapting and working through the changes, and in turn, they’ve shown patience and flexibility. Sessions might look a little different now, but the commitment on both sides remains the same.
Some clients have even said that seeing me train through pregnancy has been motivating for them. It’s a reminder that fitness isn’t about perfection—it’s about consistency, adaptability, and listening to your body. If anything, this phase of my life has made me a more relatable coach. I’m not just talking about modifying exercises or respecting limitations—I’m living it every day.
Managing the physical changes has been another layer entirely. The third trimester brings a completely different set of challenges compared to earlier stages of pregnancy. My centre of gravity has shifted, my balance isn’t what it used to be, and simple movements can feel surprisingly taxing.
Fatigue is unpredictable. Some days I feel strong and capable; other days, even walking between clients feels like a workout. I’ve had to become much more in tune with my energy levels, planning my schedule carefully and allowing space for rest.
Recovery has also taken on a new level of importance. I can’t push through tiredness in the same way I used to. Sleep, hydration, and nutrition are no longer just important—they’re essential for getting through the day. I’ve learned to respect the signals my body is sending, rather than ignoring them.
From a practical standpoint, I’ve adjusted how I structure my workday. I’ve spaced clients out more to avoid long periods of sitting or standing, built in short breaks to lie down, and limited back-to-back sessions. These changes might seem small, but they’ve made a significant difference in how sustainable my workload feels.
Another key aspect has been maintaining my own training. While it looks very different now, continuing to move has helped me stay connected to my body and better understand what my clients might be experiencing when they face limitations or discomfort.
There’s also something powerful about continuing to work in a role so closely tied to physical capability while my body is undergoing such a dramatic transformation. Pregnancy challenges the idea that strength looks a certain way. Right now, strength for me is about endurance, resilience, and adaptability. It’s about showing up, even when things feel harder than usual.
Emotionally, this journey has been just as significant as the physical changes. There have been moments of frustration—times when I’ve missed being able to move freely or demonstrate exercises. But those moments are balanced by a deeper appreciation for what my body is doing.
Growing a baby while continuing to support my clients has given me a new perspective on what it means to be strong. It’s not always about doing more or pushing harder. Sometimes, it’s about knowing when to slow down, when to modify, and when to ask for help.
This experience will undoubtedly shape how I coach in the future. I have a greater understanding of prenatal and postnatal training, but more importantly, I have a deeper empathy for anyone navigating physical change—whether due to injury, illness, or life circumstances.
Being a personal trainer in my third trimester isn’t what it used to be—and it’s not supposed to be. It’s different, slower, and more intentional. But it’s also richer in connection, understanding, and purpose.
I may be sitting down more, demonstrating less, and moving differently—but I’m still coaching, still supporting, and still showing up. And right now, that feels like more than enough.
