http://ciaranthepregnancycoach.com/

The Pregnancy Coach, 18 balliniska Road, Derry (2025)

25/11/2025

Look ahead during pregnancy 🤓

And stop complicating your workouts

What you do now wont help you now..it will help you in the next 4-8 weeks (as long as you're consistent)

When i build a program for ladies in the 1st, 2nd & 3rd trimester, their roadmap clearly shows them why they are doing the movement.

Exercise changes, but we consistently are targeting an area, a goal, forecasting what is coming and how do we reduce the impact.

Your strength can reduce by up to 30% during pregnancy, posture changes, pelvic alters, core weakness, a lot of strain starts to build up....

But that's what we try and avoid.

Doing X and Y to reduce this

Your pregnancy experience matters

That's my goal always.

Guiding you through your pregnancy, with the best possible experience. Not wishing your pregnancy away due to pain, and working out with confidence. Knowing everything you're doing you feel involved in and understand - no guessing!

If you want this mindset and pregnancy experience, complete the link in bio

24/11/2025

If you want a great scar - get to work ✅

And it takes less time than you may think.

As a busy mum, you havent got hours, and you dont get a lot of free time alone

But what if i told you 5 mins per day is all you need

And this will give you better results, the sooner you start!

Your scar is connected to so much more

Things you cannot see, but you can feel!

And the importance of core work

Building a strong core, alongside massage, will release tension, reduce pain and promote healthier healing!

But not all of you value scar work

And message me and many others, months or years later trying to fix a scar your unhappy with

So why not start earlier, start now & achieve the scar you fully deserve and LOVE!

21/11/2025

It's the most popular question i get from mum's

How do i reduce my overhang?

The answer, safest and best way i describe here.

Start early, compression is key 🗝️

Tackle where your body is telling you

Tightness and pain represents weakness, your to close

5mins per day over 30 mins a few times per week

Strength work plays an important role, it helps realign alot

And remember deep core work isn't an exercise, it's learnt.

All of this in just 7 weeks.

Imagine how she will look come the new year 🎉

20/11/2025

A birth that will live with her and in her forever 💭

And what a positive one it was 😊.

Welcome to your mum era 😁

Alicia joined us on our online pregnant & powerful program at around 27 weeks pregnant.

She felt lost, very active prior, but now in the final trimester she lost all confidence.

What should she be working on now and also what shouldn't she...

That daily battle in her mind, stress, worry, exhausted before her workout even starts

And when she did. The workout sucked, no enjoyment, no confidence, sticking to fixed machines or everything shes done up to now, just less tempo and weights....

We plan things differently, we make sure everything you're doing is beneficial for exactly where you are.

What you do in your 1st trimester will be different from your 2nd, and your 2nd different from your 3rd..

Why? Your body changes, alignment, weakness, goals.

Fast forward 12 weeks of working together

"Easiest, non-surgical birth, with no stitches or epidural"

That's the exact words alicia used to describe her birth.

And one she fully deserved.

Setting foundations and using research backed workouts to increase her chances of having the birth she had.

My question to you, is now alicia has given birth, are you going to take her space now and join us for our online pregnant and powerful program?

And allow me to structure your workouts this pregnancy?

So you can workout with confidence and not fear?

19/11/2025

Follow the research 📖

And stop "guessing" your way through pregnancy.

Moving your body is good, but why not aim for great, excellent, perfection?

Thats what research can build and potentially provide for you

And it's exactly how i build, plan and provide my roadmaps for working with each single mum to be.

From the moment they sign up, to the day they deliver.

Guiding and supporting them through pregnancy and towards their goals.

That's also the importance of unilateral exercises and why they are a core fundamental in their weekly training.

The amount of benefits you can achieve is huge

And that's what pregnancy is about!

Touching, grasping, achieving every single benefit you can, to provide you with the pregnancy, birth and recovery you fully deserve.

Stop guessing and start tracking ✅

18/11/2025

What one exercise are you missing from your pregnancy workouts?

Wall RDLs

The benefits and safety this exercise has is incredible.

If you think about 3 important areas of pregnancy, that we want to focus on, this has it all.

1) posterior chain work
2) pelvic stability
3) strength (full body & core)

This exercise is highly beneficial and probably not in any of your workouts?

Why? I cant answer that for you, but if i had to guess

A lot of you don't fully feel comfortable training during pregnancy, or programming your own workouts

Which is very common

You should feel confident, safe & empowered when you're working out during pregnancy

Knowing you are doing each exercise to push you closer to your goal

That's where i come in and that's what i provide.

If you want this safety and this confidence when working out

Fill the form in my bio

To show interest in our pregnant & powerful online program.

16/11/2025

This is your reminder 📆

That even when you think you're not having a good day

When you think you're never completing your to-do list

Or grasping new changes

That everyone else sees your success and appreciates it

Even if you can't.

15/11/2025

What started as a joke, actually ended up true 😭

A drunken conversation, one that i couldnt then pull out of then once i woke up

But we completed it ✅

An excellent set up at

And to my training partner senior....

A handful of training sessions and then a HYROX sim.

Il take completion, over setting a time limit 😂

13/11/2025

Welcome baby number 3 🥳

And a huge congratulations to Caitlin and her husband on the latest addition to the family.

We started working together at about 8 weeks into her pregnancy, we already knew the birth would be a planned CS

But her pregnancy experience, surgery & recovery still matter.

So we had a step by step plan, every single week, with a clear roadmap showing what workouts to do and why

I highlighted to her the importance of working out with purpose.

She was terrified of having back issues and pain throughout

She needed to be there for her other two children daily

A busy job that's very active, she needs to show up when she says she will

All of this played a role in the programming i set her

What we work on at each trimester to support the next

What exercises are going to have the best impact for achieving her goals

And we repeated this communication and roadmap through each trimester, right up until CS day

Now recovering, the goal changes but the support remains the same

Achieving a successful recovery, just as much as her pregnancy experience.

Again thank you and i wish you all the health and happiness as a family 😊

12/11/2025

Stop skipping success ❌

And this is why the finer detail matters.

Moving your body is great, but pregnancy brings tons of changes

Muscles weaken, posture changes, centre of gravity alters and your body compensates.

Leading to pain, injury and potential falls.

Did you know pregnancy has an increased chance of falls?

Moving daily in pain can be awful, affecting your pregnancy experience massively

Wishing away your pregnancy, wanting to be pain free again.

Thats why hip flexors, the small detail, such a simple exercise can bring huge success

But often forgot about.

This needs to be a regular exercise from 20 weeks.

Do you have it in your workouts?

11/11/2025

How much fear during pregnancy comes from unqualified people?

Most people come from good intentions, worry, protection

But research tells us differently

And if your family & friends lived the experience of this success, they would push it onto you!

However they probably received the same scare and fear as you

"You shouldn't be doing core workouts"

What if you had back pain and it reduced yours by 30%?

What if your ab separation was less than you expected due to you doing this one thing?

When will you follow research ?

Society fears you, story telling, but it's not backed up?

My goal is to have every pregnant lady i come across have some form of exercise in their plan

Why?

Because research shows its success

And i want the best experience for you

10/11/2025

I bet you're not taken full advantage of this during pregnancy

Lateral movements & specifically rib mobility.

Your finding it harder to breath in your final 12 weeks yes?

Your posture is slowly being pulled forwards & aches and pains are increasing?

And you just want to encourage the baby into that dream position yes?

And yet i bet your not doing this in your workouts

You're not alone, very few of you are

When you reach the final trimester make sure you're doing it weekly.

And then come back and thank me after birth ✌🏼

The Pregnancy Coach

25/11/2025

24/11/2025

21/11/2025

20/11/2025

19/11/2025

18/11/2025

16/11/2025

15/11/2025

13/11/2025

12/11/2025

11/11/2025

10/11/2025

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