Pregnancy Health and Fitness Coaching in Cardiff

A lot of women are told to “stay active” during pregnancy, but without clear guidance, it can be difficult to know what that actually means.

Free consultation with no pressure
Results focused training tailored to your goals
Train at home, outdoors or in the gym

★★★★★ 4.9 from 30+ Google reviews

Prefer to talk? Call 07481 966033

Book Your Free Consultation

Home
Specialist Coaching in Cardiff
Pregnancy Health and Fitness Coaching in Cardiff

Working out while pregnant

Pregnancy changes your body in ways that can feel unfamiliar. Things that once felt easy may now feel uncomfortable, your energy can fluctuate, and you may feel unsure about what is safe when it comes to exercise.

A lot of women are told to “stay active” during pregnancy, but without clear guidance, it can be difficult to know what that actually means.

As a personal trainer in Cardiff, I work with women who want to stay active during pregnancy in a way that feels safe, structured, and supportive. This is not about pushing yourself. It is about helping your body through this stage, supporting your health, and building strength that can help both during pregnancy and after.

How Pregnancy Affects Your Body and Training

During pregnancy, your body goes through physical and hormonal changes that can affect how you move, how you feel, and how you recover.

You may notice changes in balance, joint stability, and overall energy. Areas like your core and pelvic floor are also affected, which means certain movements and exercises need to be adapted.

Fatigue is another common factor. Some days you may feel fine, and other days you may feel completely drained. This makes it important to follow a plan that can adjust to how you feel rather than pushing through.

Understanding these changes is key. Without that, it becomes easy to either do too much or avoid training altogether.

What You Get With Pregnancy Fitness Coaching

Pregnancy fitness coaching is built around helping you stay active in a way that supports your body rather than putting it under unnecessary stress.

Training is adapted to your stage of pregnancy, your energy levels, and your current fitness. Sessions focus on maintaining strength, improving movement, and keeping you active without pushing intensity.

There is also a focus on posture, core stability, and pelvic floor awareness. These areas play an important role during pregnancy and can help you feel more comfortable as your body changes.

The aim is to give you structure and reassurance. Instead of second guessing what is safe, you have a plan that you can follow with confidence.

How Training Can Support You During and After Pregnancy

Staying active during pregnancy can have a positive impact on how you feel day to day.

Regular movement can help with energy levels, reduce stiffness, and support overall wellbeing. It can also help you feel more in control of your body during a time when things are constantly changing.

Building strength during pregnancy can also support you after birth. Having a stronger base can make it easier to return to activity, rebuild fitness, and handle the physical demands of daily life with a newborn.

The focus is not on performance. It is on supporting your body through this stage and setting you up for what comes next.

Who This Is For

This approach is for women who want to stay active during pregnancy but feel unsure about what is safe.

It may be that you were training before and want to continue in a more controlled way. It could also be that you are new to exercise and want guidance on how to start safely.

This is also suitable if you feel cautious or have concerns about certain movements. Having a structured plan helps remove that uncertainty.

The aim is to help you feel more confident in your body and more comfortable staying active.

Client Testimonials

    
 
 
       Posted on Google  
   
   Sasha James 
 
 
 
 Trustindex verifies that the original source of the review is Google. I moved to cardiff for work and wanted to find someone who could help me lose a few pounds.  A few people in our office recommended toby and i must say he has been great.  lost close to 2 stone with him when i couldn't lose weight before.

What I love about working with toby is he does outdoor and indoor training and as i live down cardiff bay there are plenty of places to work out.  I've done running workouts going through mermaid quay, past the sennedd and back to my house near ocean way, which i never thought i could have done last year.

We've also done workouts indoors when the weather isnt as nice.  The workouts are varied, i do weights, cardio, intervals and everything else in between.

As for Toby hes great, makes me laugh, makes me determined and puts me through my paces.  i've been with Toby for a few months now and he's brilliant.

Thanks Tob.
  
 
      Posted on Google  
   
   Charlie Lovell-Jones 
 
 
 
 Trustindex verifies that the original source of the review is Google. Training with Toby has been great! I never expected to enjoy gymming this much. I’m a musician (violinist) so have to be a bit careful with my upper body, and Toby has tailored my training accordingly. I’ve visibly lost weight and built muscle over the last 6 months with very little soreness, and even when I’m travelling (which I do a lot for work) Toby sends me detailed, thought-out sessions so that I can maintain consistency. He’s both flexible and v much on it, and I’d happily recommend him as a PT!
  
 
      Posted on Google  
   
   Leon Ward 
 
 
 
 Trustindex verifies that the original source of the review is Google. I’ve been training with Toby for 6 months. The reason for doing so wasn’t really to lose significant weight but was to increase my overall fitness and overall technique. I really like his attention detail helping you master every rep. The workouts are really varied and I’ve learnt loads. Thank you Toby for all that you’ve done! 👏🏻
  
 
      Posted on Google  
   
   toff ahmed 
 
 
 
 Trustindex verifies that the original source of the review is Google. I teamed up with Toby in September last year having moved to the city to build my overall fitness and strength as well as getting more in shape. The journey we’ve been on has been superb and the results I’ve achieved with Toby have been better than expected.
Toby is a great personal trainer. He’s really supportive and motivational and regularly keeps in touch in between sessions to see how things are post sessions. His sessions are well thought through and made sure I was getting the best out of them and making the right progress in the right areas.
I would highly recommend Toby and a huge thank you Toby for the journey we went on
  
 
      Posted on Google  
   
   Lizzie Creffield 
 
 
 
 Trustindex verifies that the original source of the review is Google. Toby is a great personal trainer, and a really nice guy who is calm in his approach but there when you need that extra push. With access to a private studio there is no need to feel intimidated by the idea of the gym, but Toby will help build that confidence so you can go into the gym on your own. We’ve done a variety of session indoors and outdoor including runs training for a race!
Would recommend Toby to all.
  
 
      Posted on Google  
   
   Kearan Kerai 
 
 
 
 Trustindex verifies that the original source of the review is Google. I started trading with Toby in April 23 with the goal of building muscle and losing body fat ready for a 6 week holiday in September 23. Not only did i achieve those 2 goals I was also able to develop my understanding of training with his guidance and also to become an overall fitter, stronger and more mobile version of myself.  Toby is super flexible with training and is always available to answer questions I had on training and also on nutrition.  Not only did I get pushed to my limits training with Toby I was also able to see the results from the knowledge he was able to give me.
  
 
      Posted on Google  
   
   Lloyd Davies 
 
 
 
 Trustindex verifies that the original source of the review is Google. Toby is always willing to be flexible and go above and beyond to help you reach your goals.

I was trying to improve overall fitness while also trying to lose weight for my wedding. We achieved both because Toby was willing to shift things around in the weeks running up to the wedding to ensure I always managed to train. But he also did things like ran Cardiff 10k with me one Sunday just to make sure I did the best I could.

He is a great guy and he really knows how to get results. While the wedding has past, I will continue to work with Toby because I am so happy with my improvements.
  
 
      Posted on Google  
   
   Roisin O'Connor 
 
 
 
 Trustindex verifies that the original source of the review is Google. I would highly recommend Toby as a personal trainer. I started my training programme with him 2-3 sessions per week 11 months ago. Initially I planned to do a 12 week programme but I made so much progress and enjoyed the sessions so much I continued the programme. Toby is a very knowledgeable and experienced personal trainer. His training sessions have great variety and combine cardiovascular with strength and conditioning work. He is very professional and brings a great energy and positivity to the sessions. I made incredible progress and he really helped me achieve my goals and look my best for my wedding. I would highly recommend him as a personal trainer.
  
 
      Posted on Google  
   
   Catia Caldeira 
 
 
 
 Trustindex verifies that the original source of the review is Google. I contacted Toby during the first lockdown, shortly after learning that I was expecting my first child. I was nervous and completely unsure of what to expect. I knew that I wanted to be in the best possible place physically. He worked closely with me and specifically focused my sessions for all stages of prenatal training. I made fantastic results and couldn't thank him enough for preparing me physically, this in turn made me mentally stronger and helped me deliver my beautiful son. We arranged to continue with my postnatal development 8 weeks later. He was caring and listened to how I was feeling and structured the sessions accordingly. At first we were working pelvic floor exercises, posture exercises and just getting my body back to a place where I could start to really train properly. I'm now  looking better and feeling fitter than I ever have before and we've just booked in to the Cardiff 10k in the summer.

If your looking for one to one training, I couldn't recommend Toby enough. He is knowledgeable and approachable

FAQS

Is it safe to exercise during pregnancy?

In most cases, yes. Exercise is generally recommended during pregnancy, but it should be adapted to your stage and how you feel. It is always a good idea to speak to your midwife or doctor before starting or continuing a programme, especially if you have any medical concerns.

What type of exercise should I avoid?

Exercises that involve high impact, high risk of falling, or excessive strain on the core may need to be avoided or adapted. The focus is on controlled, safe movements that support your body.

Can exercise help with pregnancy symptoms?

Yes. Staying active can help with things like stiffness, low energy, and general discomfort. It can also support your overall wellbeing.

Do I need to have exercised before pregnancy to start?

No. You can start at a level that suits you. The key is to build gradually and follow a plan that is appropriate for your stage.

Will training help me recover after birth?

Building strength and staying active during pregnancy can make it easier to return to training and daily activity after birth, but recovery will still take time and should be approached properly.

Should I stop if something feels wrong?

Yes. If something does not feel right, it is important to stop and seek advice from a healthcare professional. Your safety and comfort come first.

Get fit today.Get Started