Stephanie Gradone, CPT

Busy week? Same.
That’s why I planned your workouts for you.

This is your at-home, no-fuss schedule with sessions that are easy to follow, realistic to finish, and guaranteed to leave you with that “I did something for me” glow.

🧘‍♀️Mental reset - because your brain needs it
💪Focusing on everyday strength
🥵Plus a good sweat - without leaving the house

Save this post, pick the workout for the day, and 30 minutes.

✅ Done and Dusted.
•
•
•
mentalhealthmatters fitmom workoutathome

When I say second trimester strength training, this is what I mean: Energy’s back. Nausea’s gone. Your body can still move without major limitations.

But you’re stuck thinking: “What’s actually safe? Will I hurt the baby? Should I stop lifting?”

Here’s what changes everything: The work you do RIGHT NOW directly impacts your labor length, recovery speed, and postpartum strength. This window is your best opportunity to build strength, but wherever you are in your pregnancy journey, you can still make progress and feel strong.

I’m building a 12-week second trimester program in real time—posting every workout, every modification, every breathing technique you actually need.

Week by week, you’ll get:

✨ Safe progression for strength training as your belly grows
✨ Proper breathing and bracing (the thing no one teaches you)
✨ Which core exercises to keep vs. modify (and exactly why)
✨ Mobility work that prevents the back pain everyone complains about

New content drops Mondays + Thursdays.

➡️ Share with a friend who is pregnant OR
📲Follow now so you don’t miss week 14.

Drop a 🤰 if you’re in your second trimester, tell me what week you’re at, and get ready to make this your strongest phase.

🤍🤍🤍

As a mom, I can understand the effort it takes other moms to show up for themselves. The logistics in every decision is exhausting.

Which is why I post these workouts for you every Sunday.
Because less time planning = more time doing things that matter to you (like watching your kids do yoga while you relax)
•
•
•

As a mom, I can understand the effort it takes for moms to show up for themselves. The logistics in every decision is exhausting.

Which is why I post these workouts for you every Sunday.
Because less time planning = doing more that matters to you.
•
•
•

Something no one understands until they’re in it is the mental toll it takes on a parent when you’re gathering assessments about your child—and it’s all just negative information. I’m gutted.

This week, I collected assessments from teachers and therapists to help my son get his diagnosis so we can receive more support. We’re working to get him set up for kindergarten now so we’re not scrambling to catch up next year.

But here’s what happens: You send in the papers, and when they come back, it’s all negative. Everything your child struggles with. It’s honest, and it’s discouraging as a parent. You read all the things that make up maybe 5% of your child, and it’s so hard because you want to fight back and say, “But he’s also these great things too! Let’s not forget those parts of him!”

I had to write a reminder in my phone for when my brain would start spinning:

Their honesty isn’t a reflection of how they feel about your child—it’s a reflection of how they want to help you get the support your child needs. We are on the same team!

I’m not going to sugarcoat it or pretend this makes everything feel perfect again, because it doesn’t. But it has helped calm me down and remind me that we’re doing this so he doesn’t struggle later.

Some weeks are just about keeping your head above water—and that’s okay.

When things feel overwhelming, I’ve learned that the best thing I can do is simplify. Not to add more pressure or expect myself to do it all, but to focus on the basics that keep me grounded. Here’s what helps me stay afloat during the tough weeks:

1. Do one thing that makes me happy. Even if it’s just 5 minutes.
2. Take a 10-minute walk. Fresh air 🤝 movement
3. Eat a snack.
4. Drink a glass of water.
5. Get in the sun.

These aren’t grand gestures or life-changing habits—they’re small, manageable acts that help me survive the hard weeks. And honestly? That’s enough.

If you’re in a tough season too, I hope you’re being gentle with yourself. You don’t have to do it all. Just do what you can.
♡♡♡⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

Bring your Valentine for a fun-filled session that’ll get your hearts racing in more ways than one!

This high energy class includes a fun game-inspired workout that will leave you feeling stronger, more connected, and energized. Plus we’ll have after class goodies and a Photo Booth (because is it even Valentine’s Day if you can’t take pictures with an obnoxious amount of hearts in the background?!)

Grab your partner or your bestie - space is limited 💕
•
•
•

Let’s talk about frequency versus consistency with your workouts, because if you live in Tennessee, your life probably flipped upside down this week.

Weeks like this often bring conversations about “I need to get back on track” or “I did so bad last week” - but of course you did. We all did. We were all trying our best. And that’s exactly the point.

What we’re really after isn’t rigid consistency - it’s frequency over time. Life will throw curveballs. There will be weather emergencies, family crises, work deadlines, and unexpected challenges. The goal isn’t to maintain a perfect streak; it’s to build a sustainable relationship with exercise where you give yourself grace during the chaos and trust that you’ll return when you can.

When life gets life-y, the most important thing is knowing you have permission to adapt. Miss a week? That’s okay. Your fitness isn’t derailed by interruptions - it’s defined by how you come back.

Frequency means showing up again and again over months and years, not punishing yourself for the gaps in between.

So here’s your reminder: give yourself grace, show up when you can, and trust the process.

⬅️ Swipe left to see your week of workouts all laid out for you!

I write these for you weekly because less time planning = more time doing things that matter to you.
⁣⁣⁣⁣⁣⁣♡♡♡⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

First full week of January out of the way, and I feel my brain and body slowly recalibrating and getting back into a groove.

This is your friendly reminder to set yourself up for success so you can have more brain space to focus on other things.

This is also your friendly reminder to have grace for yourself if you have 4 workouts planned, and only get to 2 of them (hi, it’s me!).

We’re all doing our best, and consistency leads to momentum.

New week, let’s go!