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Enter your details
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Fitness Score
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Workouts/Week
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This week
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Minutes Today
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Active time
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Energy
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Today's level
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Trimester
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Week
🎯 Prenatal Fitness Insight
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🏃♀️ Fitness Profile
📊 Fitness Snapshot
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Workout Log
What you did, how long, and how it felt
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Trimester Modifications
What to change as your pregnancy progresses
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Safety Guide
When to stop, what to avoid, and warning signs
Weekly Workout Count
Energy vs Intensity
Exercise Types
Fitness Score Trend
Prenatal Fitness Report
Track & Thrive Wellness ·
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How To Use
🚀 Getting Started
1
Log Each Workout
Type, duration, intensity. ACOG recommends 150 min/week of moderate exercise during pregnancy. That's ~30 min × 5 days.
2
Track Energy & Tolerance
Energy level, pelvic pressure, round ligament pain. Listen to your body — "talk test" is your intensity guide (should be able to hold a conversation).
3
Follow Trimester Mods
T1: Reduce intensity if nauseous. T2: No lying flat on back after 20 weeks. T3: Shorten duration, lower impact, focus on mobility.
4
Know When to Stop
Bleeding, fluid leak, contractions, dizziness, chest pain, calf swelling = STOP immediately and call your OB.
📊 Terms
ACOG Guidelines: 150 min/week moderate exercise. Walking, swimming, prenatal yoga, stationary cycling all safe. Maintain, don't gain fitness. "Talk test" for intensity.
Exercises to AVOID: Contact sports, hot yoga/Bikram, scuba diving, activities with fall risk (skiing, horseback), lying flat on back after 20 weeks, heavy Valsalva (breath-holding) lifts.
Diastasis Recti Prevention: Avoid crunches, sit-ups, and planks after T1. These increase abdominal pressure and worsen DR. Safe alternatives: bird-dogs, side planks, pelvic tilts.
Relaxin Effect: Pregnancy hormone that loosens joints. Increases injury risk. Don't push range of motion beyond pre-pregnancy levels. Stability exercises > flexibility work.
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Your Data, Your Device
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Get OB clearance before starting/continuing exercise during pregnancy.
Get OB clearance before starting/continuing exercise during pregnancy.