The P3 Movement

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The P3 Movement 9 years in the fitness industry. A passion for motherhood. A mission to shift the narrative. My goal?

We help improve the health and wellbeing of prenatal and postpartum mums through exercise.

1:1 PT l Mums & Bubs l Expert Pre & PostPartum Exercise Specialist |📍St George

Start here 👇

https://thep3movement.squarespace.com/pregnancyandpostpartumguide Hi, I’m Vanessa—a certified coach with 8 years of experience and a deep passion for working with prenatal and postpartum women. To change the way we see movement in pregnancy and motherhood. To move beyond “bounce back” culture and empower women to feel strong, capable, and connected—in every stage of their journey. The P3 Movement is more than a small business; it's a MOVEMENT, aimed at helping to change the perception around training during and after pregnancy.

19/10/2026

By the time the second trimester rolls around, energy usually starts coming back—but training looks a little different than it used to! ⚡️It’s no longer about hitting personal records or pushing to exhaustion. Second trimester movement is all about supporting your changing body, preparing for birth, and setting yourself up for postpartum recovery.

Here are 6 intentional movements to include in your second trimester routine:

1️⃣ Single-Arm Kneeling Row: Strengthens your upper back to support changing posture.
2️⃣ Romanian Deadlift: Builds strong glutes and hamstrings to support your growing belly.
3️⃣ Hip Thrust + Ball: Adds pelvic support while strengthening your glutes—great for pelvic girdle pain!
4️⃣ Seated Shoulder Press: Builds functional upper-body strength for all the lifting and carrying coming your way.
5️⃣ Weighted Overhead Knee March: Challenges your core while building real-world stability and control.
6️⃣ Kettlebell Around the World: Trains core stability so you can control movement all around you. Always listen to your body, adjust weights when needed, and focus on controlled movement over intensity. 🤍

👇 Which of these movements is your favourite to do right now? Drop it in the comments!

(P.S. Follow for more Prenatal and Postpartum movement and education, or tap the link in bio to join The P3 Movement!)

19/10/2026

By the time the second trimester rolls around, energy usually starts coming back—but training looks a little different than it used to! ⚡️It’s no longer about hitting personal records or pushing to exhaustion. Second trimester movement is all about supporting your changing body, preparing for birth, and setting yourself up for postpartum recovery.

Here are 6 intentional movements to include in your second trimester routine:

1️⃣ Single-Arm Kneeling Row: Strengthens your upper back to support changing posture.
2️⃣ Romanian Deadlift: Builds strong glutes and hamstrings to support your growing belly.
3️⃣ Hip Thrust + Ball: Adds pelvic support while strengthening your glutes—great for pelvic girdle pain!
4️⃣ Seated Shoulder Press: Builds functional upper-body strength for all the lifting and carrying coming your way.
5️⃣ Weighted Overhead Knee March: Challenges your core while building real-world stability and control.
6️⃣ Kettlebell Around the World: Trains core stability so you can control movement all around you. Always listen to your body, adjust weights when needed, and focus on controlled movement over intensity. 🤍

👇 Which of these movements is your favourite to do right now? Drop it in the comments!

(P.S. Follow for more Prenatal and Postpartum movement and education, or tap the link in bio to join The P3 Movement!)

To the mum currently surviving on crackers, toast and whatever else she can stomach… this one's for you. 🤍The first trim...
14/10/2026

To the mum currently surviving on crackers, toast and whatever else she can stomach… this one's for you. 🤍

The first trimester can be HARD. Between the nausea, food aversions and overwhelming exhaustion, sometimes just getting through the day feels like an achievement.

And when you're constantly hearing about all the foods you *should* be eating during pregnancy, it's easy to feel like you're not doing enough.

But here's your reminder…

💕 You don't need to eat perfectly every day.
💕 Some days, small meals and simple foods are all you can manage.
💕 Looking after yourself doesn't have to look the same every day.

Nutrition during pregnancy is important, but so is giving yourself grace during a season when your body is going through so much.

And if you're struggling to keep food or fluids down, please reach out to your healthcare provider. You deserve support, not just reassurance.

**Motherhood isn't about doing everything perfectly. And that starts long before your baby arrives.** 🤍

Now I'd love to hear from you…

What was the ONE food that got you through your first trimester? 😂👇

12/10/2026

Pregnant? Stop avoiding core work! 🤰⚡️

There is a big myth that you have to skip core exercises as soon as you see a positive test. But targeting your deep core (specifically your transverse abdominis and pelvic floor) in early pregnancy helps support your growing belly, reduce lower back and pelvic pain, and prepare your body for birth and recovery!

Here are 6 deep core activation moves for your early second trimester:
1️⃣ Supine Leg Marches: 3 x 10 reps
2️⃣ Deep Core Lean Backs: 3 x 10 reps
3️⃣ Half Roll Downs: 3 x 10 reps
4️⃣ Clamshell Ball Squeeze: 3 x 10 reps per side
5️⃣ Bear Hold: Aim for 30 seconds
6️⃣ Crunches: 3 x 10 reps

💡 Key Tip: Always activate your deep core and pelvic floor first before starting each movement.

📌 Save this reel to try during your next workout!
👇 Have you been keeping up with core work in your pregnancy, or have you been hesitant? Let me know below!

(P.S. Want guided, trimester-safe workouts tailored to your pregnancy? Click the link in bio to join The P3 Movement!)

To anyone currently lying on the couch with a box of plain crackers on their chest... I see you. 🥖🥔 Crackers, dry toast,...
30/09/2026

To anyone currently lying on the couch with a box of plain crackers on their chest... I see you. 🥖🥔 Crackers, dry toast, plain rice, and plain potato crisp days are a rite of passage, not a personal failure.When the first trimester hits, all those big plans for rainbow salads and perfectly balanced prep meals usually fly straight out the window. And here is your reminder: that is 100% okay. During the survival phase of morning sickness, the goal isn't perfection—it’s baseline nourishment and getting through the day.

A few reminders for the trenches:
1️⃣ Fed is best (for Mum, too): If beige food is all you can keep down today, eat the beige food without an ounce of guilt.
2️⃣ Hydrate quietly: Can't gulp water? Try ice chips, cold fruit slices, or coconut water to keep your fluids up without triggering nausea.
3️⃣ Tiny protein hits: A spoonful of peanut butter or a single string cheese can help stabilize blood sugar without overwhelming your stomach.
4️⃣ Drop the guilt: Your body is a master at prioritizing your baby and pulling what they need from your reserves. I personally survived almost entirely on plain bread and white rice because anything else made my stomach turn!

I’d love to know…👇 What was your go-to "survival food" in the first trimester? Drop it in the comments below!

(P.S. If you're navigating early pregnancy and need a supportive, judgment-free space for movement and health on your terms, head over to the link in my bio to join The P3 Movement community!)

“I’ll just keep going to the gym like normal...” Famous last words before the first trimester hits. 🫠When I was in my fi...
28/09/2026

“I’ll just keep going to the gym like normal...” Famous last words before the first trimester hits. 🫠

When I was in my first trimester, the guilt was so heavy. I used to beat myself up for swapping my planned workouts for couch naps, convinced I was just “losing my discipline” or getting lazy. I was wrong. Your body isn’t slacking off—it’s working overtime. It’s literally building a placenta, growing a whole human, changing your hormone levels, and using massive amounts of energy 24/7.
Giving yourself permission to rest during this phase is taking care of your fitness.

Movement doesn’t have to look like heavy gym sessions right now. Sometimes it looks like gentle mobility, slow breathwork, or simply listening when your body tells you to stop.

You don’t have to carry the guilt, and you don’t have to navigate this season alone.

👇 If you’re in the thick of it right now, drop a 🙋‍♀️ in the comments if you relate!

(P.S. Ready for a safe, judgment-free approach to movement during pregnancy? Click the link in bio to join The P3 Movement family.)

The heat doesn’t keep our P3 mums from becoming stronger and more active each week 🙌🏻Very proud of our Saturday mums tod...
26/09/2026

The heat doesn’t keep our P3 mums from becoming stronger and more active each week 🙌🏻

Very proud of our Saturday mums today, showing their babies what a healthy lifestyle looks like!

If you’d like to join our Mums strength or mums and bubs classes, reach out!

We’d love to have you 💛

Nobody talks about the quiet dread that can come with early pregnancy. 🤍Before I got pregnant, I thought the second I sa...
25/09/2026

Nobody talks about the quiet dread that can come with early pregnancy. 🤍

Before I got pregnant, I thought the second I saw that positive test, I’d just feel pure joy. I thought I’d keep up my routine, stay active, and sail through.

Instead? I spent weeks holding my breath.

Every slight cramp sent me into a Google spiral. Walking past my gym gear gave me instant anxiety—part of me felt guilty for resting, but another part was terrified that moving the wrong way might hurt the baby.

If you are carrying that silent weight right now, please hear this: Your anxiety is not a sign that you’re failing.

Your body and your nervous system are working overtime to protect your baby. Feeling anxious doesn’t mean you aren’t strong—it just means you care deeply.

Health in this season doesn’t always look like a workout. Sometimes health is taking three slow, deep breaths. Sometimes it’s stepping away from Google And sometimes it’s giving yourself permission to just rest.

You don’t have to navigate this phase alone or carry the worry in silence.

👇 Drop a 🫂 in the comments if you’ve felt the anxiety of early pregnancy too. Let’s support each other.

(P.S. If you’re looking for a safe, judgment-free space to navigate movement and health on your own terms during pregnancy, head to the link in my bio to join The P3 Movement family.)

10/09/2026

This month, our Mums & Bubs community is taking part in Pankind’s Remember September challenge and walking 78km to fight pancreatic cancer and change lives.

For today only, all donations are being MATCHED (up to $100k) thanks to a generous supporter!

Please donate now to support our challenge... and your donation will be DOUBLED to fund groundbreaking pancreatic cancer research.

Click here to sponsor us now:
https://sms.pankind.org.au/iFEs-234

Thank you so much 💜

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