Dr. Kristen Mitteness

Dr. Kristen Mitteness Mama, co owner and Chiropractor at White Horse Family Wellness. Find me reading or outdoors (or both!).

03/19/2026

✨ It’s officially HERE ✨

My week-by-week prenatal workout guides for ALL THREE trimesters are now live!

This project has been years in the making, pulling from 20+ years of coaching, over a decade in the perinatal space and now working out through pregnancy (for the second time) myself. I wanted to create something that actually meets you where you’re at each week of pregnancy.

Inside each guide:
✔ 3 workouts per week
✔ Short (10–20 min), effective sessions
✔ Video demos + coaching tips
✔ Modifications for every stage and season
✔️ Additional links to some of my favorite resources
✔ Designed to support pregnancy, labor and postpartum

Whether you’re someone who loves to train or just trying to stay consistent in this season, this is for you.

And we’re not done yet…
A 12-week postpartum program is coming soon to support your recovery and rebuild strength the right way (as I test and move through it myself).

You can grab your trimester guide(s) now through the link in my bio ➡️

Let’s keep moving, mama 💪🏼💪🏼💪🏼

03/09/2026

I made it to my “due date”! I wasn’t sure I would, even though Madison came 5 days past hers. My calendar “due date” is March 11. My “due date” based on the 20 week ultrasound is March 9. Last week at my midwife appointment I told her it felt like the baby was just going to fall out of my butt at any time. This baby feels low and has for a while. I was confident I would not make my scheduled appointment this week, but here we are. 🤪🤪🤪 I slept well last night and woke up today feeling TOTALLY FINE. Some evenings I’ll have a bit of cramping and extra Braxton Hicks, but it all waxes and wanes.

To reduce my level of impatience, I plan 1-2 errands or activities every day. I’m trying not to just sit around but have also finished 4 books in the past week. Every day, multiple times I’m 1️⃣ eating spicy foods 2️⃣ hanging in a deep squat 3️⃣ bouncing around on an exercise ball 4️⃣ massaging acupressure points with clary sage 5️⃣ getting out for a walk.

At this point, I’m aiming for a Friday the 13th baby. Let’s go, bébé!

02/20/2026

THE PERSONAL LIBRARIAN by Marie Benedict and Victoria Christopher Murray

02/12/2026

I’m starting to feel uncomfortable! This baby is positioned very differently from the way Madison was. I now understand why waddling and pelvic discomfort is common toward the end of pregnancy. My main movement affected is walking, but most other things feel pretty okay allowing me to still workout (Thank goodness! My mental and physical health need it). Inversions have been my best friend.

Here’s what my 36 week workout looks like and modifications if you’re not at the end of pregnancy and want more 😜😜😜

4 rounds:
✔️ 40 quick steps (sub 1 minute of cardio. If I had a Echo Bike, I would have used it! It’s on my short wish list for our home gym)
✔️ 10 ring rows (sub 10 difficult pull up variation of choice, break up as needed)
✔️ Functional Progression 3 - love this position for making room for baby! (sub toes to bar/rings or other sit up/core exercise)

Go get it 💪🏼💪🏼💪🏼

02/11/2026

Learn 9 gentle, practical ways to optimize baby’s position for birth using movement, posture, gravity and chiropractic support.

02/07/2026

I get asked pretty frequently (even just this morning!) how adjusting while pregnant is. I also wondered about this during my first pregnancy. I was originally surprised I didn’t hear anyone talk about it. Turns out, and you might be shocked to hear it, it’s not as bad as you think. In fact, many parts of it are *easier* because I now have a built in weight vest - my extra weight makes some adjustments easier!

All of this to say, during my first trimester, it was a bit harder because I felt weaker. And if baby is in a weird position in my pelvis and I’m uncomfortable (or after I sprained my p***c symphysis in my first pregnancy 😳😳😳) some movements are harder and I have to adapt. But, that’s one of the wonderful things about chiropractic - there are multiple ways to approach it.

Pregnant or not, staying physically fit makes being a chiropractor easier - I would guess this is universal for many similar jobs (and let’s be honest, life).

So, here’s to 3️⃣ more weeks before my maternity leave!

01/30/2026

HAPPY WIFE by Meredith Lavender and Kendall Shores

01/23/2026

I’m just over 33 weeks and starting to feel the movement limitations of pregnancy. Here’s what I’m focusing on in my workouts for remainder:

1️⃣ Larger sets / longer intervals - 20+ reps of one movement or about 1 minute of continuous movement to prep me for moving through contractions during labor

2️⃣ Squats, squats, squats - keeping my pelvis mobile and ready to push the bébé out!

3️⃣ Back strengthening - taking care of a newborn requires an incredible amount of mid and upper back strength and shoulder strength and endurance. I was very surprised by this in my first postpartum.

And, at the end of the day, any exercise is better than nothing. Labor and delivery is one of the most athletic events of a woman’s life and postpartum is no joke - I highly recommend training for it. If you need extra guidance, check out my Week by Week Pregmancy Workouts (link in bio). First trimester is FREE and second trimester is now available! Third trimester and postpartum coming soon!

01/09/2026

THE POWER PAUSE by

01/07/2026

Pregnant or not, this one was FUN!

10 minutes of:
4 pull ups (alternative options: ring rows, KBS, strict pull ups, kipping or butterfly pull ups, muscle ups)
6 single DB squats
8 alternating DB snatches

Let’s go!

12/16/2025

Toddlers are a force to be reckoned with! And some of the most fun to adjust. When they see other family members getting adjusted they’ll often jump right on the table and patiently wait their turn. It might be the most patient you’ll ever see your toddler. Here are just a few reasons why parents bring their toddlers to the chiropractor:

✨ Wellness
✨ Falls, bumps, bruises, aches, pains
✨ Emotional regulation
✨ Growing pains
✨ Constipation
✨ Balance issues
✨ Milestones (progressions and regressions)
✨ Bedwetting
✨ Headaches

Chiropractic doesn’t fix these problems. It improves the way the brain and body communicate so your toddler has less problems. The body is designed to heal, we’re just here to help. 🙌🏼🙌🏼🙌🏼

Book online 💻 through the link in our profile or give us a call 📞 204-889-5520. See you soon!

12/12/2025

A Thousand Ships by Natalie Haynes

Address

5423B Portage Avenue
Headingley, MB
R4H1H8

Opening Hours

Monday 3pm - 6pm
Tuesday 10am - 1pm
Wednesday 3pm - 6pm
Thursday 10am - 1pm
3pm - 6pm
Saturday 10am - 1pm

Telephone

+12044786480

Website

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