- Home
- I'm pregnant
- Prenatal Fitness & Nutrition
Prenatal fitness and nutrition, safe for every trimester.
Safe strength work for each trimester and eating well for you and your baby, with 1:1 online coaching from experts trained in maternal health.
Pregnancy asks a lot of your body. Moving well and eating well during these months help you feel stronger day to day, prepare you for birth, and set you up for an easier recovery afterwards.
Benefits of staying active and eating healthy during pregnancy
- Lower risk of pregnancy complications. Regular exercise during pregnancy is linked to a lower risk of gestational diabetes, high blood pressure disorders of pregnancy and preterm birth, along with better mental health and birth outcomes.
- Less back pain and better posture. As your belly grows, your centre of gravity shifts. Strengthening your back, glutes, legs and core helps your body carry the extra load. Exercise is also associated with less lower back pain and fewer bladder leaks.
- A stronger body for motherhood. Lifting, carrying, feeding and rocking a baby is physical work. Building strength now makes those early months easier on your body.
- Better mood and energy. Movement helps with stress, sleep and energy, and physical activity can play an important role in preventing depression after birth.
- Healthy weight gain. Staying active supports healthy weight gain during pregnancy and makes it easier to return to your pre-pregnancy fitness afterwards.
- It sets you up for postpartum. Healing after birth and, if you choose, breastfeeding both draw on your body's reserves. Eating well during pregnancy means you start that phase better nourished.
How we work
- 1
Free consultation
A call with our care team to understand your concerns.
- 2
Pick what suits you
Choose group classes, 1:1 sessions, or a mix of both.
- 3
Confirm your plan
Happy with the plan? Make the payment.
- 4
Meet your team
You're added to a group with your care coordinator and expert.
The Care Team
Who you'll work with
Every expert at Woon Health is trained specifically in maternal care. Meet the whole team.
Health & Lifestyle Coach
Shriyam Srivastava
Personalised support around nutrition, sleep, and accessible movement, built around your current season of life, not a pre-pregnancy baseline. The goal is a sustainable foundation, not a bounce-back.
6 yrs experience
Pricing
Every plan is customised, so the exact price depends on what you need. Talk to us for a quote. Here's a general range:
One-on-One Sessions
Private time with an expert
From ₹1,500
per session
FAQ
Is strength training safe during pregnancy?
For most uncomplicated pregnancies, yes, with the right adjustments. We adjust things as you go, providing extra care for your core and pelvic floor. Please get your doctor's okay before you begin.
Do I really need to eat for two?
No. Energy needs rise only slightly, mostly in the later trimesters. What changes more is what you need: iron, protein, folate, calcium and fluids. The plan focuses on those.
Can you help with gestational diabetes?
Yes. Your coach works alongside your doctor's advice to build meals and movement that keep your blood sugar steady, using the food your family eats.
When should I start?
When you feel ready. We generally recommend starting in the second trimester. It also depends on what kind of strength training you did before pregnancy.
What happens after the birth?
The plan carries straight into our postpartum fitness and nutrition programmes, with the same coach, so you don't start from zero when your body needs rebuilding.
More support for your pregnancy
Your plan can combine any of these. See everything for pregnant mothers.
Take the quiz
- A few questions about your preparedness for life after baby
- Free downloadable fourth trimester preparedness guide
- Free 15-minute call with the care team
Woon Circle
- Weekly check-ins and science-backed resources
- Monthly Q&A with Woon Health experts
- A safe space with mothers around the world
Let's talk about your pregnancy
Free 15-minute call with the care team.