Meg Squats

Corporate Retreat with the Buff Chicks congrats to our spokesmodel search winners. Hope you felt right at home, because you are 🏡💪🏻

big June coming right up 🥵🥵

The 5 movement patterns I keep in all my prenatal lifting programs:

The movement patterns I'm keeping in my program through this entire pregnancy 👇
If you're pregnant and still want to lift, this is a solid framework to build your own program around.

1. Horizontal rows
Pregnancy is basically a loaded carry up front, 24/7. My posture wants to round forward all day to support the load — so I train the back hard to counter it.
→ Single arm rows, inverted rows, barbell rows.

2. Offset carries
Soon I'll be hauling a loaded car seat to and from the car every time I leave the house. Offset carries build the grip, core, and coordination I'll actually use.
→ Suitcase carries, overhead carries, bottoms-up KB carries.

3. Single leg work
Pelvic girdle pain is common in pregnancy — sometimes even walking up the stairs sets it off. Strong single leg work helps prevent and manage it.
→ Lunges, box step-ups, Bulgarian split squats.

4. Adductor training
The adductors connect to the pelvis and pelvic floor. Training them directly supports the pelvis as it softens — another tool for managing pelvic girdle pain.
→ Lying adductor work, modified Copenhagen planks, squats with adduction.

5. Core work
You've probably heard you shouldn't train your core during pregnancy. I disagree. Your core has to keep up with a growing belly — letting it deload completely isn't doing you any favors. Train through all planes: rotation, flexion, lateral flexion.

→ Wood chops, side bends, bird dogs with a Pilates ball, windmills.

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I'm going to say something that might ruffle some feathers:

Training only for aesthetics is a tough road. Not because there's anything wrong with wanting to look a certain way — but because aesthetics are slow, subjective, and really hard to measure on a bad body image day.

Performance goals changed everything for me. When I'm chasing a PR, I'm not standing in the mirror picking myself apart. I'm just trying to lift more than I did last month.

It didn't make me stop caring how I look. It just stopped being the only thing I cared about.

What made you fall in love with training for what your body can do? Tell me below — or tell me if you disagree. I can take it. 👇

Like and follow if this resonates.