http://ciaranthepregnancycoach.com/

The Pregnancy Coach, 18 balliniska Road, Derry (2026)

03/03/2026

From a simple message to a water birth 🤱🏼

The journey of working with this special mum in reverse photos.

We started working together over 10 months ago, she was actually part of my postpartum program, but then fell pregnant, so we made the transition to our online pregnant & powerful program.

The goal initially, was to have a pregnancy where she can work out in confidence, without losing herself and enjoying her pregnancy. (Not wishing it away)

With the long term goal of having a pool birth.

We broke things into focus points to make the coaching as simple as possible for her

She knew exactly what we would be working on every 4 weeks and the reason why.

This made her feel more involved in her journey by having things in simple stages and not confused.

But it also made her feel more confident in her workouts, because she knew everything she was doing was correct for her stage of pregnancy.

Fast forward.

Photo one, the first few moments motherhood caught on camera 🤳🏼

Photo two, the little one being introduced to siblings 🧑‍🧒‍🧒

Photo three, a few days prior to going into labour, the last final outing 😊

This now leaves one space available within our pregnant & powerful program.

If you want to show interest in this, complete the 2 mins link in my bio

This is not for you if you're not going to open up about your goals.

"I want to stay active" isn't enough.

I only choose to work with the one who highlights their goals this pregnancy, labour, recovery and be honest about what it would mean to them

01/03/2026

"you're a man, you don't know what it's like to give birth.."

One second let me give this simulator a go.

😭

And i failed massively.

Labour simulator is tough.

Labour is x1000 worse i imagine.

That's why women are stronger than men and why men couldn't handle labour.

I tried and failed.

That was sore

I even tried all fours...

Would you put your party through this?

27/02/2026

Something powerful happened at this year’s Winter Olympics, mums dominated ⭐!!!

Not just because of the medals, but because behind so many of those medals were mums.

Mums who trained on broken sleep.
Mums who packed bags the night before
Mums who carried babies before they carried their country.

They stepped onto the ice and into history
But their real power started long before the spotlight.

Because the truth is, most powerful mums won’t stand on an Olympic podium.

They'll stand at home making everything tick
They'll push a pram outdoors to get any fresh air they can.
They'll squeeze a workout into nap time.
They'll train after a long day at work, when going home sounds better.

No cameras.
No medals.
No national anthem.

Just quiet consistency.

And maybe your goal isn’t a gold medal?

Maybe it’s:
Feeling strong in your own body again
Running without pain
Lifting weights without fear
Having energy for your kids
Proving to yourself you're still in there

The Olympic mums showed the world what’s possible.

But the everyday mums?
You’re doing something just as powerful.

Because every time you show up, tired, busy, stretched, probably thinking of home when you're not even their, your still choosing yourself.

And thats what you should do every single week to a certain level

Finding that 10-20mins of self care daily, that you truly deserve to give yourself

This also shows motherhood doesnt end your goals, sometimes its exactly what gives you meaning 🫂

Your family wants you to be the best version of yourself.

26/02/2026

Heres why it shouldn't be a red flag during pregnancy 🚩.

Your body is designed to move

Your muscles need to be used to work at it best when needed.

Your body likes being challenged.

That sweat, muscle soreness, legs like jelly feeling.

Your body needs this naturally to some sort of level in life, and also pregnancy.

Without these challenges you don't grow, or develop in your health & fitness.

As you go through pregnancy, your body will "weaken" muscles are stretched to new levels, posture is dragged in abnormal ways and your body as the hole starts to compensate.

Then pain arrives and you're chasing to get it away

Then start blaming yourself for not starting earlier.

Pregnancy and weights is not a red flag for 99.9% of you

Weight lifting & pregnancy is promoted for you

And i think its more dangerous not to move your body during pregnancy, than to move it actively.

When you do less, you start to feel 😕, your body and your mind start getting negative energy and i go back to the original point.

Your body is not used to this, it's designed to move.

Show your interest for our pregnancy weight training program by completing the 🔗 in my feed.

24/02/2026

These are one of many fears during pregnancy.

Which is understandable, however such a shame that most of you are losing out on the huge success rotational exercises give you when done correctly.

If you want my top 3 rotational core exercises comment "TWIST" 👇🏼

When it comes to your core during pregnancy, all trimesters, it should always be a priority to train.

What you do in your 1st maybe is different to your 2nd etc

However the foundations remain the same.

Building a strong core to achieve the amazing benefits it can bring.

Less pain, better quality pregnancy experience and a quicker recovery to name a few.

Most people automatically think of core and think crunches

But rotational movements are also what your bodies are designed to do and targeting these trains your core in natural ways.

How you move daily needs you to rotate, bending. Reaching, twisting... A stronger core is your key to this 🗝️

If you want my top 3 rotational gym exercises, comment "TWIST" and youll get it sent to you

22/02/2026

Another successful pool birth 😊.

And what a journey of working together.

We started training over the last 9 months with eachother.

The goal was always to aim for a pool birth

And what's one way of increasing your chances of having a vaginal birth and decreasing your CS chances?

Having the right pregnancy workout plan.

Tons and tons of research continue to show this and back it up.

And it's also why we have a 93% vaginal birth success rate within our clients now.

What are you doing in your pregnancy to boost your chances of having a vaginal birth?

Are you guessing your way through your workouts, or following the research of things that actually have proven success?

21/02/2026

A full week of coffee ☕

I can only imagine how mums feel with coffee and energy.

Juggling mum life, which has tons and tons of jobs, its like open tabs on a computer, but they complete all jobs and close all tabs 😂.

Coffee is a routine for me, I don't need it but its a habbit.

Lots of people have their own favorite coffee, one that tastes better.

To me all coffee tastes similar ( probably get told off now for saying this by the coffee experts 😂)

Whats your thoughts on coffee 👀?

20/02/2026

Babys weight ⚖️

How much did your baby weigh?

&

Was your scans estimate close to the actual weight?

19/02/2026

The journey so far is working with mums.

We are currently coming to the end of week 4, where I'm coaching 20 mums through their postpartum recovery.

And while they all have their own recovery goals and needs, some important points have come up.

It makes me think of the extreme importance of recovery and doing it right.

Your scar tells a story personally to you, but your scar healing also tells a story, where it is tight, weak, sore, but it also gives you clues on testing it. Without testing your scar and knowing where to target, you may never get the scar you dream of

The same principles apply to ab separation. Almost all of you will have it early PP, a lot of you still have it now, but i also know tons of you don't even know you do.

Again where is your baseline and how do you know if its improving, when its improving it can reduce back pain, Improve s*x life, boost core strength, make you reach PBs in the gym better, take your fitness to a new level...but you dont know your foundation?

Research is continuing to change and always will. The first 4 weeks working with this group of mums had a lot of testing.

Now the next 4 things change again, changing weaknesses into strengths, targeting areas that need more TLC, doubling down in what's working but also what's going to get them to their goals in the quickest, but safest way.

We are around 6 weeks into the new year, how's your new year's resolution going as a mum?

Also, if you think of skipping or guessing your postpartum recovery, hopefully this shows you why you should take it seriously

18/02/2026

Your body is adapting faster than you realise during pregnancy

And you should aim to stay ahead, not be playing catch up or saying "i wish i started earlier"

What feels like bad posture is actually a strength test.

Some of your muscles are working overtime, others have gone quiet.

Pain isn’t the problem — imbalance is.

If you support the shifts, changes, adaptions during each trimester, breaking things down into focus points everything moves better.

Ignore them and small aches become big challenges.

How would being weak and in pain affect you outside of pregnancy?

Now imagine how it would affect you in pregnancy?

Out of breath more, less active, and now you're in pain and wishing your pregnancy away?

Train with your pregnancy, not against it.

You deserve to have the pregnancy experience you wish for

Healthy, happy, confident.

Showing off that bump.

That's what i aim to do with all our members.

Coach them to boost the chances of having a pregnancy experience they deserve and a birth mode they want 🙏🏻

17/02/2026

If pregnancy brings this stress 😬

Then what are you doing now to reduce these challenges?

Your bump grows, posture changes, weight increases, centre of gravity alters and with all of this pelvic floor and core stress increases..

And research continues to show us this

Alongside the challenges it can bring with the weaknesses that follow

1:3 with pelvic floor and core issues!!

The amount of women who message me with these issues is crazy

Tears at birth, unable to hold urine, painful s*x, ab separation, daily pain!

But research shows us what working out can reduce, heal, prevent, strengthen

Thats why working out is medicine 💊

If this isnt a sign and signal for you to improve your pregnancy and postpartum experience, i dont know what is

15/02/2026

The best Valentines card i could have asked for... 🤱🏻

1) I woke up to a check in from one of our current clients, who had checked in, but this one was special, she just had the beautiful pool birth she had hoped for and worked so dam hard for 👏🏻.

That brings our vaginal birth rate to 85% for all the amazing clients and ladies i help through our online program pregnant & powerful.

2) Sunday reset, probably one of my most favorite meals is a roast but with shift work it's not always possible, so when i do have it, it's earned, welcomed and tastes as good as expected. What's your favorite sunday roast place in london?

3) 5 shifts this week, 3 training days and 2 delivery suite shifts, this is more than usual and doesn't happen often but it's the way the rota falls and that's all good, spending the two clinical shifts with two great families.

4) ive been building out a traffic light training for core workouts during pregnancy, self explanatory with the colours, meaning ones i favor more over others. This currently has almost 30 exercises and I'm excited to share it with members and potentially as a training for those who are interested. Im trying to make women more confident when working out, knowing moving your body is welcomed and research shows this every single new paper 📜.

That's also why we have a 85% success rate for vaginal births with the members we work with...we follow research, it leaves clues 😊.

Heres to another busy & successful week

The Pregnancy Coach

03/03/2026

01/03/2026

27/02/2026

26/02/2026

24/02/2026

22/02/2026

21/02/2026

20/02/2026

19/02/2026

18/02/2026

17/02/2026

15/02/2026

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