I’m Rachel Sopinsky, mama of 1 and KALO Prenatal and Postpartum Specialist, and I’m so excited to guide you through this program, support you through your pregnancy/early postpartum weeks, and help you navigate fitness and strength training in this exciting time.


When you’re pregnant—especially for the first time—it can be easy to question every little thing throughout the journey. After all, pregnancy and postpartum is a time of huge physical and hormonal change. Thankfully we have come a long way with what we know about what women can safely do during pregnancy, and implementing a regular fitness program has proven (as expected) to have so many benefits. With that being said, because our bodies go through so much change, they deserve special care and attention during this important life stage. 

My goal with KALO Strong Mama is bigger than just providing you with follow along prenatal workouts (although you will definitely get plenty of those)! I created KALO Strong Mama to give you a deeper understanding of your body during pregnancy and give you the confidence to step into any gym or fitness class knowing what is safe for you and your baby and also be able to recognize when it may be time to take it easy or modify your workouts. Whether you are a beginner looking to start incorporating exercise now that you pregnant, or you are already a fitness fiend with a workout program or class that you enjoy, this program is here to empower you during pregnancy and early postpartum so that you can feel proud and confident in your strong mama body!


- The facts on what is safe for prenatal exercise and the common outdated myths

- Better breathing mechanics to find deeper and more intentional muscle engagement 

- The physiological changes during pregnancy that will affect your prenatal workouts 

- The best way to train your core during pregnancy

- Functional movement habits to help pre baby and also post birth when you are lifting your baby, carrying heavy car seats, and pushing strollers

- Where your pelvic floor is, how to engage it, and why it’s so important 

- How to connect to the deepest core layer and pelvic floor to manage intra abdominal pressure (a great skill for fitness at any life stage!)

- How to prevent and heal diastasis recti and pelvic floor dysfunction

- Exercise modifications that are safe for pregnancy so that you can continue your favorite workouts

- My favorite mobility techniques to get your baby in the best position 

- How to approach exercise postpartum to rebuild strength and reconnect to your core and pelvic floor


- Confidence in your prenatal body and it’s abilities 

- More comfortable pregnancy with less back and pelvic pain 

- Better posture and stability throughout your pregnancy and early postpartum

- Possibly easier delivery and reduced labor time

- Minimized risk of diastasis recti and pelvic floor dysfunction or pelvic organ prolapse 

- Strengthened pelvic floor resulting in fewer episiotomies, tearing, or incontinence 

- A better mind-muscle (brain-body) connection 

- Faster and more efficient recovery postpartum 

So, are you ready? 

let's do this!

Have questions? Feel free to reach out!


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