Fitandwellmichelle

Fitandwellmichelle Fitandwellmichelle is a women's fitness & nutrition + pre/postnatal coach.

I share effective workouts and nutrition advice to help women build confidence and gain strength in motherhood.

08/17/2026

Don’t fear working your core during pregnancy. Instead try these 5 exercises 2x a week and you’ll feel stronger, more stable, and more confident than ever.

As a pre/postnatal personal and pregnant with baby 3, these are some of my go-to core moves lately.

Grab a core/pilates ball OR small pillow.

- side plank adductor squeeze
- tabletop hover and ball drag
- bird dog core ball press
- bridge march
- supported heel drag

These are safe for all trimesters. To make them most effective, make sure you’re using the exhale to perform the harder part of the movement and “hugging your baby” using your deep core.

Follow for more pregnancy and postpartum tips along with real life motherhood.🥰

08/15/2026

Bird dogs are a great way to work your abs during pregnancy, but you’re probably doing them wrong. 👀 Let’s inspect together.

As a pre-and postnatal fitness specialist and Mom of almost 3, this is one of the most common mistakes I see in women trying to work their record during pregnancy.

The goal isn’t just to stretch your limbs as far apart as you can, and then bring them back to the ground. The goal is to keep your torso as steady as possible, as you bring your arms and legs up from the ground. This not only works your deep core, but also posterior chain.

so next time you are trying to do bird dogs in a workout, take them slow and steady, record yourself, doing them and double check to make sure that you know what to aim for, steadiness through your torso.

Make sure you save this for later and follow for more pregnancy and postpartum tips. 🙋🏼‍♀️

08/12/2026

Tv exercises for your 3rd trimester to get your body moving with minimal effort. Because let’s be real, it’s getting harder to move these days so let’s make it easier.

- kneeling glute sit back
- tabletop donkey kick
- supported side plank
- side plank leg raise
- side plank tricep push up

Aim for 8-10 reps of each 2x through.

Simple and effective, mama.

Follow for more pregnancy and postpartum tips as a pre/postnatal personal trainer and soon to be mom of 3.

08/10/2026

Today we’re whipping up some Double chocolate zucchini muffins for lactation support. Im HIDING these in my freezer til baby is here, my kids have already asked me for them 45 times. 🫠

Simple ingredients that taste amazing and can help boost your milk supply.

1 1/4 cup oat flour
1/2 cup cocoa powder
2 scoops Legion collagen (“FitAndWell” saves $)
2 tsp baking powder
1/2 tsp sea salt
2 eggs
1/3 cup maple syrup
1/4 coconut or avocado oil
1 1/4 cup shredded zucchini
1 tsp vanilla
Optional: chocolate chips.

Mix dry ingredients. Mix wet ingredients. Combine and add chocolate chips to liking. Add muffin liners to a tin and bake at 350 for 20 minutes.

SAVE for later. Trust me🥰

08/06/2026

Fatigue getting the best of you this pregnancy? Try this method of habit stacking to woke your core while you’re brushing your teeth. No extra time and minimal effort, but lots of benefits for pregnancy and postpartum.

Inhale to expand your rib cage as your lungs fill with air. You can let your ab muscles relax.

Exhale to pull your hip bones together and upward while knitting your ribs together at the top.

I love doing this while brushing my teeth because I can watch in the mirror to make sure I’m fully grasping the “hug the baby” of this exercise.

Save and try this while you’re brushing your teeth daily 🥰

Follow for more.

It’s been a good week and ready for it to keep on rolling. Should I share what I put on my hospital bag this third time ...
08/04/2026

It’s been a good week and ready for it to keep on rolling. Should I share what I put on my hospital bag this third time through?

What is one of YOUR wins this week?

Walking during pregnancy isn’t just a “stay active” suggestion… it’s a non-negotiable foundation.But here’s what most pe...
05/06/2026

Walking during pregnancy isn’t just a “stay active” suggestion… it’s a non-negotiable foundation.

But here’s what most people get wrong 👇
It’s not meant to be a slow, leisurely stroll.

If you want the real benefits, you should be aiming for moderate intensity (think Zone 2)
→ your heart rate is elevated
→ you’re slightly out of breath
→ you can talk… but not sing

That’s what actually counts as cardio.

According to the American College of Obstetricians and Gynecologists, healthy pregnancies should aim for at least 150 minutes of moderate-intensity aerobic activity per week

And yes—brisk walking absolutely counts when done at the right intensity.

Why this matters (for YOU and baby):
- supports healthy weight gain
- reduces risk of gestational diabetes + preeclampsia
- improves cardiovascular fitness

Movement during pregnancy isn’t just about you feeling good…it’s about creating a healthier environment for your baby too.

And personally?
I almost always increase my daily steps during pregnancy vs. pre-pregnancy because it’s one of the simplest, most effective ways to stay consistent.

I try to get outside as much as possible but if the weather isn’t great or my kids are sleeping, I’ll hop on my .fit treadmill and get it done at home.

BUT—walking alone isn’t the full picture.

For the best results, you should be pairing:
cardio (like this)
WITH
strength training + core work

Because pregnancy fitness isn’t one-dimensional.

We’re on a mission to do what actually prepares your body.

Save this as your reminder: walking counts—but only if you’re actually working.

Most pregnancy advice is either too soft… or completely overwhelming.So this is the version no one really says out loud ...
04/27/2026

Most pregnancy advice is either too soft… or completely overwhelming.

So this is the version no one really says out loud 👇

Pregnancy is a window of opportunity—not just to grow a baby, but to actually prepare your body for what’s coming next.

→ Strength training helps you handle the physical demands of motherhood (and recover better)
→ Intentional nutrition supports your energy, your baby, and a smoother postpartum
→ Core + pelvic floor training isn’t optional—it’s foundational for function
→ And your nervous system? It matters more than most people realize

This isn’t about being perfect.
It’s about being intentional.

Because how you move, fuel, and support your body now…
directly impacts how you feel postpartum.

And no—you don’t need to figure this out on your own.

That’s exactly why I built my app:
to take the guesswork out of pregnancy + postpartum fitness and give you a clear, effective plan that actually supports your body through every phase. Comment “PREGNANCY” to get a week free.

Save this for a reminder
And tell me—which one hit you the hardest?

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