When it comes to staying active during pregnancy, there’s no shortage of conflicting advice—especially in the first trimester. So I chatted with Lexie, a certified prenatal and postnatal fitness coach based in Winnipeg, to answer some of the most common questions expecting moms have about exercise in early pregnancy. From knowing what’s safe to do, to navigating low-energy days and emotional ups and downs, she shares practical insights backed by experience and science. Whether you’re looking for virtual coaching or guidance on how to move safely during your first trimester, this Winnipeg-based expert has you covered.

Is it safe for me to continue my current workout routine in the first trimester?

It depends what you’re doing but in most cases, yes! Check with your midwife or doctor, but you can typically keep going with your current routine so long as it feels good for you.  

What are the best types of movement for early pregnancy?

I always recommend basic strength training a couple times a week to help preserve muscle mass through your pregnancy. Prenatal yoga and walking are also great! 

What exercises should I avoid right now?

There really is no one size fits all answer! As you progress through pregnancy, higher impact exercise may start to cause discomfort or pelvic floor symptoms – but not for everyone, so listen to your body and modify accordingly. Other considerations would be doing deep core movements to maintain your core connection and avoiding movements that cause abdominal coning; modifying anything lying on the back to an incline (again, only if lying flat causes discomfort for you). Also just being aware of general safety and your changing proprioception – use an assist for one legged movements to help with your balance, things like that! 

How do you modify workouts for nausea, fatigue, or low energy days?

It all comes down to listening to your body and honouring what it’s telling you. Some movement is better than none – I tell my clients to still show up to the gym but tell themselves it’s okay to just walk, stretch or do mobility. It’s also totally fine to do one set of each exercise and call it a day. Half the time when you show up and do a little bit of movement it starts to feel good and you want to do more- but on the days you don’t, that’s okay too. It’s more important to honour where you’re at – that’s how you maintain a healthy relationship with fitness. 

How does your coaching support my mental and emotional wellbeing too?

By helping you maintain a healthy relationship with food and fitness through pregnancy/postpartum, navigate the inevitable body changes and build your confidence along the way. 

Fitness and nutrition are truly about self care, and carving out that time to care for yourself is huge for your emotional and mental health. 

Also just being there as a support – pregnancy and postpartum are such emotional roller coasters anyways and having someone in your corner purely to help support YOU and your needs is really important.  

Do you offer virtual or at-home options?

Yes, I take online coaching clients that are 100% virtual! And at least 50% of my clients train entirely at home 

What certifications do you have in prenatal/postnatal fitness?

I’m a certified pre/postnatal trainer through GGS, personal trainer through ACE, and certified nutritionist through ISSA, all current! I also spend 90% of my time listening to podcasts or reading books on all things pre/postnatal health so I can stay on top of all the current research and serve my clients to the absolute best of my abilities 

What should I focus on now to support a healthy pregnancy later?

Whether you are trying to conceive or just trying to prepare your body for fertility in the future: focus on not just achieving a healthy weight, but on actually having adequate muscle mass. That is absolutely key to optimizing your hormones for fertility and building a body that’s strong and resilient to carry you through pregnancy. You’re also going to want to optimize your nutrient stores so that you go into pregnancy really nourished and don’t end up coming out depleted. Eat whole foods, lift weights a couple times a week and hit your bodyweight in protein and you’re 80% of the way there!