Expect Fitness

Your friends told you to rest more in the third trimester. The research says the opposite.

Dr. Megan Evans, OB/GYN and Expect advisor, on what your body actually needs in those final weeks:
→ Pelvic floor coordination
→ Breath control under pressure
→ Hip mobility for positioning
→ Endurance

Staying active in the third trimester is linked to shorter active labor, faster postpartum recovery, and stronger pelvic floors. That's not motivation — that's data.

You don't stop training. You train smarter. Every Expect prenatal workout is reviewed by OB-GYNs and built for exactly this window. → expect.fit

"Cleared." That word does a lot of work at your 6-week appointment.

But here's what the checkup actually looks at — and what it doesn't.

Your pelvic floor isn't on the standard checklist. Not because your OB doesn't care. Because the system wasn't built to include it.

So you leave feeling fine. And then months — sometimes years — later, something still isn't right. And nobody has an answer.

If you were cleared and still don't feel like yourself: you're not imagining it. You just never got the part of the evaluation that would have caught it.

That's what we built Expect for. → start.expect.fit

"where do I even start?"

If you've typed that into Google at 2am — newborn finally asleep, you wide awake — this one's for you.
The reason starting feels impossible isn't you. It's that the internet hands you 50 conflicting answers: kegels, no kegels, crunches, never crunches, wait 6 weeks, start now.

So here's the first step, minus the noise — you don't start with a hard workout. You start by reconnecting with your breath. It's the foundation everything else is built on, and the step most programs skip right past.

That's exactly what postnatal instructor Alex walks you through in Pelvic Floor 10 — about 10 minutes, no equipment, gentle enough for the early days. It's PT-designed and urogyn-approved, so you're not guessing, and you're not trusting a stranger on the internet.

Ten minutes. That's where you start.

Pelvic Floor 10 is in the Expect app — link in bio. Save this for the day you're ready.
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General education, not medical advice, and not a substitute for individualized care. Check with your provider or a pelvic floor PT about your situation.

When you leak when you sneeze, it feels like your body failed you.
It didn’t. Your pelvic floor just didn’t get the message in time.
That split-second lag between the pressure spike and the response? That’s a coordination issue — not a weakness issue. And coordination is trainable.
Most women are told to squeeze more. But if the reflex timing is off, more squeezing doesn’t fix the lag.

The fix is in the timing. The breath. The connection.

Save this if you’ve ever felt embarrassed about leaking when you sneeze, cough, or laugh.

It’s a fixable reflex pattern. 👇

Follow for more of what your mom didn’t tell you.

start.expect.fit

“Bounce back” is one of the most harmful phrases in postpartum culture because it’s pointed in the wrong direction.
Recovery isn’t backwards. It’s forward.
Save this if you’ve ever felt like you were failing at “getting your body back.” You were never supposed to go back. 👇
Follow for more postpartum inspo.

Your OB said you’re cleared. But “cleared” and “ready” aren’t the same thing. 🏃‍♀️

Most postpartum women are told they can return to running at 6 weeks. Most bodies aren’t actually ready until 12+ weeks — sometimes longer. And the difference shows up as leaking, heaviness, or that weird pressure you keep pushing through.

Swipe for the milestones that actually matter before you lace up. 👉

Already running and noticing symptoms? That’s information, not failure.

Get your personalized Pelvic Wellness Report at start.expect.fit — a 10-minute assessment developed by a board-certified physical therapist.

$49, includes 3 months of Pelvic Floor Rescue ($60 value) — so it’s risk free. HSA/FSA accepted.

Did you know your daily commute could be part of your pelvic floor recovery? 🚦
This is one of the first things a pelvic PT teaches — and most women never hear it.
Save this for your next drive. 🚗
And if symptoms are still showing up, a stoplight habit might not be enough. You need a real plan.
Built by a pelvic floor PT → start.expect.fit
Follow for more PT tips. 👇