As a mom of three, I’ve trained through all of my pregnancies—and I’ve learned a lot along the way. Each experience taught me something new, not just about my body, but about how to truly adapt training during this season of life.

After going through it myself, I wanted to deepen my understanding—not just from a personal perspective, but as a coach. That’s what led me to pursue the Pregnancy & Postpartum Athleticism Certification through Brianna Battles, one of the leaders in this space.

Her course helped me better understand the demands pregnancy and postpartum place on the body—especially the core and pelvic floor—and how to coach women through this phase with more intention, education, and confidence. I learned how to modify training at every stage, how to identify red flags, and how to coach women through athleticism without ego—keeping long-term function and health as the priority.

This isn’t about doing less—it’s about doing what’s right for your body in this chapter. That’s what I bring to our pregnancy and postpartum training at Alpha Strength & Conditioning: real-life experience, continued education, and a deep respect for how strong (and smart) women’s bodies truly are.

Why Lifting Matters—Before and After Baby

• It supports your core and pelvic floor
  Training the right way helps manage pressure and protect the core and pelvic floor, lowering the risk of issues like prolapse or leaking down the road.

• Helps you handle labor and delivery
  Being strong and conditioned can make a big difference in how you feel during labor. It doesn’t guarantee a certain outcome—but it definitely helps you feel more prepared and resilient.

• Faster recovery postpartum
  Women who stay active during pregnancy often feel stronger, move better, and often times, can recover quicker after birth.

• Boosts your energy and mood
  Consistent training helps with sleep, reduces stress, and supports your mental health—which is a huge win during pregnancy.

• Reduces common pregnancy aches and pains                      Strengthening your glutes and hamstrings can go a long way in reducing low back pain and improving posture as your body changes. (One of the biggest complaints is low back pain)

• It benefits the baby as well
  Strength training improves circulation, helps regulate blood sugar, and supports healthy fetal development.

This isn’t about pushing through or proving anything—it’s about moving with purpose, respecting your body, and feeling good in the process. Pregnancy is temporary. The strength you build now will serve you well beyond it.

What You Can Expect from Pregnancy & Postpartum Training at Alpha

Class Format

All of our training is in-person at our boutique facility just off the Katy Trail in Dallas. We offer private sessions for full personalization and flexibility, and we’re happy to create semi-private training groups if you have a friend or two you’d like to train alongside. These smaller groups are great for accountability, support, and community—three things we value highly at Alpha.

Session Length & Frequency

Sessions are 60 minutes long, and we recommend training at least 3 times a week to see the best results—physically, mentally, and emotionally.

This isn’t about going all-out or sticking to rigid rules. It’s about consistency, connection, and building strength in a way that supports your body, your energy, and your life during this chapter.

Private vs. Group Sessions

Right now, most of our pregnancy and postpartum training is private, which allows us to fully individualize your programming based on:

• Where you are in your pregnancy or recovery

• What symptoms or changes you're experiencing

• Your goals and history with training

As interest grows, we plan to offer small group sessions specifically for moms—creating a space for those who enjoy moving together, want a supportive environment, and are looking to get stronger while encouraging one another through this season.

Medical Clearance (Postpartum)

We don’t require medical clearance to begin postpartum training, but we strongly recommend seeing a pelvic floor physical therapist before jumping back in. Many doctors clear women at 6 weeks without actually checking core or pelvic floor function.

• A pelvic floor PT can assess:

• Core strength and healing (diastasis recti)

• Pelvic floor tone and control

• Breathing mechanics

• Pressure management

This helps us meet you exactly where you are and train smarter—not just harder. If you’re not sure where to start, I’d be happy to recommend a few trusted providers in the Dallas area.

Focus Areas in Training

Our approach is backed by research and real-life coaching experience (and built around the Pregnancy & Postpartum Athleticism Certification from Brianna Battles). Here's what we focus on:

What Makes Alpha Different:

At Alpha Strength & Conditioning, we don’t do random workouts. Every session is coached, programmed with intention, and tailored to the individual.

While we don’t currently offer dedicated group classes for pregnancy or postpartum, our founder, Emily Simmons—a mom of three—has personally coached dozens of women through every stage of pregnancy and recovery. She brings both real-life experience and expert-level education to the table, creating a safe, supportive environment that’s rooted in intention—not one-size-fits-all programming.

Pregnancy and postpartum are never an afterthought here. You’ll be seen, supported, and coached with care every step of the way.