Developed by Iona - pre and post natal specialist personal trainer and mum of 2. These on demand movement sessions were filmed in real time as Iona went through her second pregnancy - so she is right there with you.
Iona brings a wealth of experience coaching pregnant and postnatal women. She has developed
the Pregnant & Strong programme to help more women build mental and physical
strength through movement — safely and confidently.
Strong with Iona provides general fitness guidance and is not a substitute for medical advice. If you have any concerns about your health before starting the program please seek advice from your midwife or doctor.
Physical activity during pregnancy has many health benefits and is generally safe.
This short questionnaire helps determine whether you should speak to a healthcare
professional before starting this programme.
Tell us a little about you
How active were you in the 6 months before pregnancy?
How active have you been during this pregnancy?
In this pregnancy, do you have any of the following?
Select all that apply, or "None" if none apply.
In previous pregnancies, have you had:
Any other concerns?
Declaration
To the best of my knowledge, all of the information I have provided is correct.
I understand the benefits and risks of physical activity during pregnancy.
If my health changes, I will complete this questionnaire again.
Because you answered YES to one or more questions: I have consulted (or will consult)
a healthcare professional — such as my midwife, GP, or pelvic health physiotherapist —
and I am aware of the benefits and risks relating to my own health and wellbeing.
I am happy to proceed at my own risk.
I want this toolkit to be accessible to as many women as possible. Please reach out on WhatsApp at +44 7346 811504 if you cannot currently afford the full price, and we can discuss a sponsored place. Our refund policy covers what happens if your circumstances change.
I confirm that I am fully capable of being physically active and no serious medical condition is known to me.
A certified health screening follows after payment. We reserve the right to refund you if you cannot take the programme for medical reasons.
Secure payment via Stripe · One-time fee · Instant access
Suggested weekly structure: 1–2x full body sessions, 2x core / pelvic floor sessions, add breathwork + stretching & mobility as often as you can. Sessions are designed to be repeated.
First Trimester
Building strength fundamentals from the ground up
Use these sessions to build strength and fitness, develop awareness of your core and pelvic floor, and begin strengthening these muscles in preparation for your changing body.
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Second Trimester
Stability, strength and support
Full body sessions alongside targeted core and pelvic floor work — building confidence and strength as your bump grows.
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Third Trimester
Preparing for birth and beyond
Focus on endurance and ensuring the core and pelvic floor is conditioned and ready for what is to come.
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4th Trimester Screening Required
Before accessing 4th Trimester content, please complete a brief health screening based on the GAQ-PP questionnaire to ensure this programme is right for you.
4th Trimester
Recovery, rebuilding and returning to movement
Recovery, rebuilding and returning to movement
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Learning Materials
Explore Iona's comprehensive guide to prenatal fitness — evidence-based
resources to support your pregnancy journey.
About this resource:
Developed by Iona Mumby, pre and postnatal fitness specialist. These materials complement the video programme
and provide deeper insights into exercise science during pregnancy.
Health Circumstances Changed?
If your health circumstances have changed since you signed the waiver, please update it.
This screening follows the Canadian Society for Exercise Physiology (CSEP) Get Active for Pregnancy guidelines, UK Version (the gold standard), to ensure this programme is right for you. By 'right for you' we mean: managing your own risk, deciding when to consult a healthcare professional, and making an informed choice about your physical activity moving forward.
This screening follows the GAQ-PP (Get Active Questionnaire for Pregnancy and Postpartum) to ensure this programme is right for you. By completing this questionnaire, you are managing your own risk, deciding when to consult a healthcare professional, and making an informed choice about your physical activity during your 4th Trimester recovery.
About you
Activity before pregnancy?
Activity during this pregnancy?
In this pregnancy, do you have any of the following?
In previous pregnancies, have you had:
Any other medical condition or concern about being active in pregnancy?
Declaration
To the best of my knowledge, all information provided is correct. I understand the benefits and risks of physical activity during pregnancy. If my health changes, I will seek advice from a healthcare professional.
Based on your answers, we recommend consulting a healthcare professional before starting. Please confirm below to proceed.
Please confirm
About you
Activity before pregnancy?
Current activity level?
Since giving birth, do you have any of the following?
Do you have any other medical condition that may affect your ability to be physically active following childbirth?
Are you concerned about returning to, or increasing your physical activity following childbirth?
Declaration
To the best of my knowledge, all information provided is correct. I understand the benefits and risks of physical activity during the 4th Trimester period. If my health changes, I will seek advice from a healthcare professional.
Based on your answers, we recommend consulting a healthcare professional before starting. Please confirm below to proceed.
Please confirm
Revisit, don’t rush
These sessions are designed to be revisited throughout your trimester. Repeating movements builds strength, improves form, and deepens body awareness.
Three types of session
Workouts build strength. Core sessions target pelvic floor & breath. Breathwork & mobility can be used daily to support nervous system health & relaxation.
Supplement or standalone
Use alongside other exercise or as your foundation. Filmed in real time during Iona’s pregnancy.
Sample Week
SESSION 1
Workout + Stretch
Strength & movement with mobility
SESSION 2
Core + Stretch
Core, breath & pelvic floor
SESSION 3
Full Body Double
Workout + core combo
Breathwork & mobility can be added any day
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Join the Community
Direct access to Iona and other women training through pregnancy
🤝A private group for women using the Pregnant & Strong toolkit.
📲Iona posts check-ins, tips and advice here.
💛A space to ask questions, feel supported & most importantly - share experiences
Welcome to Pregnant & Strong. I’m so glad you’re here.
These sessions are designed to help you feel stronger and more connected to your body. I am here to support you every step of the way!
I’d love to hear how you’re getting on — please don’t forget to join the WhatsApp Community to share how you’re getting on with me and others!
Your Due Date
Set or update your due date to keep your progress timeline accurate.
Cancel
4th Trimester Health Screening
Complete this GAQ-PP screening to access 4th Trimester content.
About you
Activity before pregnancy?
Current activity level?
Since giving birth, do you have any of the following?
Do you have any other medical condition that may affect your ability to be physically active following childbirth?
Are you concerned about returning to, or increasing your physical activity following childbirth?
Declaration
To the best of my knowledge, all information provided is correct. I understand the benefits and risks of physical activity during the 4th Trimester period. If my health changes, I will seek advice from a healthcare professional.
