Stef Williams

Stef Williams WeGLOW App Founder & Trainer 🧡
Glow from the inside out ✨
Train & Learn with me 💪🏼

11/03/2026

If you’re waiting to feel motivated before showing up, this is your reminder, motivation isn’t consistent, structure is 🤍

What actually creates results in the gym, with your nutrition, during pregnancy, postpartum, or any phase of life isn’t willpower. It’s having systems that support you ✨

A plan removes decision fatigue.
Training that supports your hormones supports your energy.
Consistency builds confidence 🫶🏽

Some weeks feel easier than others... that’s normal.
You don’t need to rely on motivation. You need routines that carry you on the days you don’t have it.

10/03/2026

Going to the gym when you’re pregnant can feel different. Exercises you used to do automatically suddenly make you stop and think. You’re figuring out what’s safe, how hard to push, and what actually feels right.

First of all, that feeling is so normal ✨

If you were training before pregnancy and you’ve been cleared to continue exercising, you don’t need to abandon the gym. You just need to approach it differently.

Think:
• Controlled strength work over max effort
• Breathing properly instead of aggressive bracing
• Leaving a few reps in the tank
• Prioritising stability and alignment
• Swapping intensity for intention

You don’t need to be scared of movement. And you don’t need to “prove” anything either.
Move in a way that feels steady and at a pace that feels right for you.🔥

09/03/2026

To the mumma’s who are struggling with hip or back pain, try this stretch routine 🤍

✨ Supported Frog Stretch
✨ Frog Stretch with Arms Outstretched
✨ Quadruped Adductor Rockbacks
✨ Thread The Needle

Strength holds a different definition for me now ❤️Dress:
08/03/2026

Strength holds a different definition for me now ❤️

Dress:

06/03/2026

A little bump fit check 🥹✨

Motherhood doesn’t have to mean losing yourself 🤍

05/03/2026

Mumma’s 🤍 Save this workout for your next lower body day.

I’m using weights because I feel able to however, adjusting is super important during pregnancy so if you’re not able to add weights, body weight is perfect 🤍

> Deadlift - 12 reps. 3 sets
> Squat - 12 reps. 3 sets
> Reverse lunge - 12 reps, each leg. 3 reps
> Lateral lunge - 12 reps, each leg. 3 reps

✨

04/03/2026

If your workouts feel harder lately even though you’re doing everything right, this might be why.
Before assuming your training “isn’t working,” it’s worth looking at what else is going on. Plateaus don’t always mean you need to push harder, sometimes your body just hasn’t caught up yet 🔥

Under-recovery can show up as:
• sessions feeling flat
• strength stalling
• poor sleep
• higher resting heart rate
• motivation dipping

And the instinct is usually to add more. More cardio, more volume, more intensity.

But progress doesn’t actually happen during the workout, it happens when you recover from it. Sometimes the most strategic thing you can do for fat loss, muscle building or hormone balance is eat enough, sleep properly, slightly reduce volume and actually take your rest days.

You might not need to do more. You might just need to give your body time to adapt🫶🏽

Favourite era of us ❤️
04/03/2026

Favourite era of us ❤️

Swipe for some of my favourite recipes during pregnancy 🤍> Chicken Broth Bowl> Chicken Caesar Salad> Banana Honey Porrid...
03/03/2026

Swipe for some of my favourite recipes during pregnancy 🤍

> Chicken Broth Bowl
> Chicken Caesar Salad
> Banana Honey Porridge
> Salmon, Sweet Potato & Asparagus Traybake
> Kiwi & Berry Fruit Salad

Send to your pregnant friends ✨

03/03/2026

Not every mood shift needs a life overhaul 😅

Sometimes it’s just
- A 10 minute walk outside
- Washing your hair
-Putting your phone down
- Moving your body

As women, especially when pregnant or navigating hormonal shifts, our nervous systems are already doing a lot. It’s often not about doing more but about regulating✨

Movement, light, nourishment, breath; these are foundational. You don’t need a full reset.
You might just need to find something small and consistent that you love doing to add into your routine🫶🏽

02/03/2026

oooo it’s giving pregnancy power ✨ we are nearly there & loved this full body dumbbell on my workout ✨

In my third trimester I’ve kept the workout that I’ve done shorter & definitely been doing more from home 🤍 let me know if you try this

The workout >>> 40 seconds on 20 rest or 30 on 30 off repeat X 3

❤️ reverse lunge to press (both sides)
❤️db swings
❤️Cossacks
❤️squat to press

02/03/2026

I’ve been doing this workout on repeat, it’s helped me with back pain and overall comfort throughout my pregnancy🫶🏽 ��1 minute per exercise + repeat as many times that feels good

Mumma’s, save this for your next workout or send to a pregnant bestie 🤍

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Chipping Norton

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