Celeb health coach Megan Roup opens up about health, cravings and understanding whereas pregnant


There’s a reason Megan Roups The Sculpt Society has a fan base that includes 258,000 loyal followers on Instagram and celebrities like Elsa Hosk, Sofia Richie, and Martha Hunt: their upbeat, dance-based classes are challenging, but the music and fun moves don’t feel like you’re struggling through a great cardio workout. When the celebrity fitness trainer announced in early 2021 that she was pregnant with her first child, fans were really keen to see how she navigates everything. Thanks to special workouts in her app and the weekly live broadcast on her Instagram channel, she was able to fill them in and share how she felt, which workouts she was able to complete and what her pregnancy and delivery were like.

“It’s extremely important to me to be moving every day, but especially during pregnancy when there are so many changes going on in my body, I found exercise super helpful in keeping me grounded and positive,” says Roup, who never stopped exercise when she expected. as long as she figured out how to do it safely and conveniently. But that’s for sure, now that she’s delivered, Roup isn’t interested in “bouncing back”. Instead, she is happy and works to draw new strength. “There is so much pressure on mothers to recover which is so crazy! I keep reminding myself that it took 40 weeks to grow this perfect person. So it’s okay if it takes a while before I physically feel like myself again. Our bodies have just made and given birth to a baby! I’ve found that the more I talk about it with my community, the less I feel alone. I think the more women can come together and relieve ourselves, the better, ”she confirms.

On fitness programs before and after the birth

Unfortunately, there aren’t many guides out there for women in prenatal and postnatal fitness. So many women are afraid of exercising while pregnant or find prenatal fitness programs limited, extremely slow, and boring. I developed TSS MAMA (my pre- and post-natal fitness program) so that women could have a robust, safe, and fun way to exercise throughout all trimesters and through the 4th trimester (also known as postpartum). Unfortunately, women are given practically no information once after giving birth.They are released to exercise by their doctors after 6-8 weeks. Many women return to regular exercise too soon, causing more diastasis recti (abdominal detachment) and unable to properly connect to their pelvic floor.

Safe training during pregnancy

It is important that you are cleared to exercise by your doctor. There isn’t much to change in your fitness regimen during your first trimester, especially if you were active and exercising before pregnancy. However, once you get into your 2nd and 3rd trimesters, we really want to start modifying certain exercises and helping regulate intra-abdominal pressure. With our expanding bulge, we want to relieve our linea alba, which connects our rectus abdominis and plays a major role in the separation of the core (diastasis recti). Therefore, exercises such as abs on the back, normal planks (modified preferred during pregnancy), twisting / loosening the hips and shoulders are not recommended. During pregnancy, a hormone called relaxin also flows through our body, which loosens our joints and ligaments. It is therefore important to be mindful and not to overwhelm yourself.

For skin care before and after training

I try to work out first thing in the morning so I just splash water on my face when I wake up. I think most people clean their face too much and I prefer to only cleanse at night or when removing make-up (Kora Organics Mushroom Cleaner and Elemis Cleansing Balm are my favorites). After a workout and shower, I do my skin care routine, which is pretty easy these days. I’ll start with a serum or vitamin C. I recently discovered this amazing Naturium brand and I love their Vitamin C and Azelaic Acid Emulsion 10%. Then I apply a day cream – currently I love Caudalie + Augustinus Bader and then I apply a facial oil from Winzer’s daughter. My skin is very dry, so I usually apply body lotion in the morning and evening. I love Mutha Body Butter + Summer Friday’s Belly Balm.

For cravings during pregnancy

My first trimester was tough because I had a lot of morning sickness (all day long) and I couldn’t stand the smell and taste of many of the healthy foods I usually love. But as my gynecologist told me, you’re in survival mode in the first trimester and if that means you survive on candy and cereal, that’s fine. During my 2nd and 3rd trimesters, I resumed my normal favorite foods like eggs, avocado, salads, vegetables, and smoothies.

For recovery after the birth and for safe return

After giving birth, it was a lot harder than I thought. Nobody can really prepare you for how overwhelming and fragile you feel in those early days. I know my pelvic floor and 360 breathing circuits were extremely helpful in the first 6 weeks after giving birth. I was able to reconnect with my core and pelvic floor and slowly began to recharge my batteries in these areas.

Also read:

Kareena Kapoor Khan on training during pregnancy: “It’s not something I have to do, I really enjoy it.”

4 stylish mothers-to-be share their pregnancy trips and maternity style tips

“I now train as I please”: An Olympian on returning to sport after giving birth