K-Fit Moms in Motion: Staying Strong Through Every Stage
Nina Boyko
How did your workouts at K-Fit evolve throughout your pregnancy?
I’ve definitely had to modify several of the exercises - arms only without squatting during ski, opening the hips wider during row (resembling a frog), not laying on my back during core, slowing down during bike to regulate my breath, and lifting lighter weights (due to relaxin). While these modifications have meant burning fewer calories, it still feels amazing to be active and has made for an easy pregnancy.
What was the biggest challenge of staying active during pregnancy or postpartum—and how did you overcome it?
My mind is used to a certain fitness level and speed, so I have a tendency to overdo it with training too hard. Case in point: I did cardio challenge 8 times in Feb while 26-29 weeks pregnant. I’ve worked on listening to my body more and intentionally going slower to prevent injury and keep my breath in check.
What advice would you give to other expecting or new moms who want to stay active?
Just show up — a mantra that is relevant to all K-FIT members, but especially through some of the more difficult parts of pregnancy (nausea, vomiting, fatigue, feeling uncomfortable, cramping etc.)
What does "strength" mean to you now, compared to before becoming a mom?
“Strength” is not just a physical state on how strong muscles are but mentally being strong. This entails focusing on gratitude and positivity, cultivating a supportive tribe around you, and being gentle with yourself.
If your baby could talk, what do you think they’d say when you leave for a workout at K-Fit?
That felt like a roller coaster!
Has any fellow K-Fitter inspired you during your pregnancy or postpartum journey?
It’s been amazing and inspiring to workout with Aisling as a close friend and also pregnant at the same time.
If you could pass on one lesson to your child about health or fitness, what would it be?
To quote my doctor: “if I could give you the best supplement, I would prescribe you exercise.” Exercise and cultivating good fitness helps support mind, body, and soul — which is all the more important in our world that is increasingly more sedentary and battling mental health challenges.
I’ve definitely had to modify several of the exercises - arms only without squatting during ski, opening the hips wider during row (resembling a frog), not laying on my back during core, slowing down during bike to regulate my breath, and lifting lighter weights (due to relaxin). While these modifications have meant burning fewer calories, it still feels amazing to be active and has made for an easy pregnancy.
What was the biggest challenge of staying active during pregnancy or postpartum—and how did you overcome it?
My mind is used to a certain fitness level and speed, so I have a tendency to overdo it with training too hard. Case in point: I did cardio challenge 8 times in Feb while 26-29 weeks pregnant. I’ve worked on listening to my body more and intentionally going slower to prevent injury and keep my breath in check.
What advice would you give to other expecting or new moms who want to stay active?
Just show up — a mantra that is relevant to all K-FIT members, but especially through some of the more difficult parts of pregnancy (nausea, vomiting, fatigue, feeling uncomfortable, cramping etc.)
What does "strength" mean to you now, compared to before becoming a mom?
“Strength” is not just a physical state on how strong muscles are but mentally being strong. This entails focusing on gratitude and positivity, cultivating a supportive tribe around you, and being gentle with yourself.
If your baby could talk, what do you think they’d say when you leave for a workout at K-Fit?
That felt like a roller coaster!
Has any fellow K-Fitter inspired you during your pregnancy or postpartum journey?
It’s been amazing and inspiring to workout with Aisling as a close friend and also pregnant at the same time.
If you could pass on one lesson to your child about health or fitness, what would it be?
To quote my doctor: “if I could give you the best supplement, I would prescribe you exercise.” Exercise and cultivating good fitness helps support mind, body, and soul — which is all the more important in our world that is increasingly more sedentary and battling mental health challenges.
Aisling Scott
How did your workouts at K-Fit evolve throughout your pregnancy?
I started out taking things slower in my first trimester but not much felt different. In my second trimester I started to notice I couldn’t lift as heavy of weights so I went down to the set below my usual and eventually went down 2 steps by the end of pregnancy. Also later in my second trimester I started to notice I was slowing down, I had to change my row stroke (shorten so no abs and frog leg my legs to avoid the belly). Rowing is my favorite so I tried to figure out how to maintain that exercise till the end and I did, albeit :45-:60 seconds slower split time. Again I just focused on moving not the speed or times. I also got a belly band which helped a lot with some exercises so I didn’t hurt my low back. I skipped ski since it made me nauseous and hurt my back starting in the second trimester. Also obviously core block looked more like stretching and deep breathing, with a little bird dog and clam shells in there. I loved coming to kfit during my pregnancy and even came on my due date! It was such a supportive community. I was able to keep moving at my own pace and not feel judged for slowing down.
What was the biggest challenge of staying active during pregnancy or postpartum—and how did you overcome it?
For me it was a slipped rib after a stomach bug, it hurt like hell and recovering from sickness made it hard to return to the gym. I thought exercise might be causing my rib to slip out again and again. I ended up canceling my other gym membership but stayed with Kfit since I knew I could take those classes slower. Also chiropractic care was amazing, I found a chiropractor who would just fit me in between her patients anytime it slipped and she would just pop it into place.
What advice would you give to other expecting or new moms who want to stay active?
Modify and just keep moving. it doesn’t have to be heavy and fast, you just need to move.
What does "strength" mean to you now, compared to before becoming a mom?
Strength means keeping it sustainable. “It’s not about the load it’s how you carry it.” It’s kind of cliché and I’m still working on that, but I think that’s the best way to look at it.
If your baby could talk, what do you think they’d say when you leave for a workout at K-Fit? Go mama go!
Has any fellow K-Fitter inspired you during your pregnancy or postpartum journey?
Honestly all the moms have helped and inspired me by sharing their joys and challenges throughout the workouts. A former K-fitter Sam Thomas really inspired me because I watched her workout throughout her whole pregnancy. seeing her modify with a big belly made me realize it was possible to continue to workout throughout the duration. Also it was great to workout along side my dear friend Nina who was 7 weeks behind me in her pregnancy.
If you could pass on one lesson to your child about health or fitness, what would it be?
Just do small healthy things. My father isn’t athletic or fit at all but he does small things like pays attention to his body, always takes the stairs, and goes on short walks. He passed that on to me and over time I have learned that is how you keep your body sustained. It’s not the long hard sporadic workouts or crazy intense phases it’s the everyday movements and choices. Also don’t use your body as a garbage disposal, you can throw away a little food if you are full.
I started out taking things slower in my first trimester but not much felt different. In my second trimester I started to notice I couldn’t lift as heavy of weights so I went down to the set below my usual and eventually went down 2 steps by the end of pregnancy. Also later in my second trimester I started to notice I was slowing down, I had to change my row stroke (shorten so no abs and frog leg my legs to avoid the belly). Rowing is my favorite so I tried to figure out how to maintain that exercise till the end and I did, albeit :45-:60 seconds slower split time. Again I just focused on moving not the speed or times. I also got a belly band which helped a lot with some exercises so I didn’t hurt my low back. I skipped ski since it made me nauseous and hurt my back starting in the second trimester. Also obviously core block looked more like stretching and deep breathing, with a little bird dog and clam shells in there. I loved coming to kfit during my pregnancy and even came on my due date! It was such a supportive community. I was able to keep moving at my own pace and not feel judged for slowing down.
What was the biggest challenge of staying active during pregnancy or postpartum—and how did you overcome it?
For me it was a slipped rib after a stomach bug, it hurt like hell and recovering from sickness made it hard to return to the gym. I thought exercise might be causing my rib to slip out again and again. I ended up canceling my other gym membership but stayed with Kfit since I knew I could take those classes slower. Also chiropractic care was amazing, I found a chiropractor who would just fit me in between her patients anytime it slipped and she would just pop it into place.
What advice would you give to other expecting or new moms who want to stay active?
Modify and just keep moving. it doesn’t have to be heavy and fast, you just need to move.
What does "strength" mean to you now, compared to before becoming a mom?
Strength means keeping it sustainable. “It’s not about the load it’s how you carry it.” It’s kind of cliché and I’m still working on that, but I think that’s the best way to look at it.
If your baby could talk, what do you think they’d say when you leave for a workout at K-Fit? Go mama go!
Has any fellow K-Fitter inspired you during your pregnancy or postpartum journey?
Honestly all the moms have helped and inspired me by sharing their joys and challenges throughout the workouts. A former K-fitter Sam Thomas really inspired me because I watched her workout throughout her whole pregnancy. seeing her modify with a big belly made me realize it was possible to continue to workout throughout the duration. Also it was great to workout along side my dear friend Nina who was 7 weeks behind me in her pregnancy.
If you could pass on one lesson to your child about health or fitness, what would it be?
Just do small healthy things. My father isn’t athletic or fit at all but he does small things like pays attention to his body, always takes the stairs, and goes on short walks. He passed that on to me and over time I have learned that is how you keep your body sustained. It’s not the long hard sporadic workouts or crazy intense phases it’s the everyday movements and choices. Also don’t use your body as a garbage disposal, you can throw away a little food if you are full.
Pavi
How did your workouts at K-Fit evolve throughout your pregnancy?
I was given modified core exercises to follow from early on in my pregnancy. As it progressed, I received alternative workouts for any exercises that were not comfortable with a growing belly. In the last couple of months, I also switched from using the rowing machine to the treadmill.
What was the biggest challenge of staying active during pregnancy or postpartum—and how did you overcome it?
The biggest challenge was making the time—especially after a poor night’s sleep. But I’ve realized that the hardest part is just getting to the gym. Once I’m there, I’m usually able to complete the workout without any issues.
What advice would you give to other expecting or new moms who want to stay active?
Start slow and listen to your body, but keep making the effort to stay active. During my first pregnancy, I stopped working out in the first trimester due to fatigue and never got back into it—mostly because I wasn’t part of KFit at the time and didn’t have proper guidance on what I could do.
With my second pregnancy, I tried working out in the first trimester, but again, the fatigue made it difficult. However, I started trying again in the second trimester. With the support of Jeff and Katie, I was able to ease back into it and gradually build consistency.
More than the physical benefits, the mental benefits stood out to me. I felt mentally refreshed after each workout.
What does "strength" mean to you now, compared to before becoming a mom?
Before becoming a mom, I saw strength as just a number on the scale. But now, it’s about being able to lift my child, walk with her, play with her, and truly be present.
If your baby could talk, what do you think they’d say when you leave for a workout at K-Fit?
My 3-year-old always asks me, 'Mama, are you going to Gym to get strong?' She even tells her dad that if he doesn’t go to the gym, he won’t be as strong as me.
Has any fellow K-Fitter inspired you during your pregnancy or postpartum journey?
I’m inspired by everyone who consistently shows up week after week. There have been times when I’ve gone a week or two without working out, but whenever I return and see those familiar faces, it’s a great reminder of the power of consistency—and something I continue to work on building myself.
If you could pass on one lesson to your child about health or fitness, what would it be?
Being healthy or fit looks different for everyone—what matters most is focusing on your own progress and becoming better than you were before.
I was given modified core exercises to follow from early on in my pregnancy. As it progressed, I received alternative workouts for any exercises that were not comfortable with a growing belly. In the last couple of months, I also switched from using the rowing machine to the treadmill.
What was the biggest challenge of staying active during pregnancy or postpartum—and how did you overcome it?
The biggest challenge was making the time—especially after a poor night’s sleep. But I’ve realized that the hardest part is just getting to the gym. Once I’m there, I’m usually able to complete the workout without any issues.
What advice would you give to other expecting or new moms who want to stay active?
Start slow and listen to your body, but keep making the effort to stay active. During my first pregnancy, I stopped working out in the first trimester due to fatigue and never got back into it—mostly because I wasn’t part of KFit at the time and didn’t have proper guidance on what I could do.
With my second pregnancy, I tried working out in the first trimester, but again, the fatigue made it difficult. However, I started trying again in the second trimester. With the support of Jeff and Katie, I was able to ease back into it and gradually build consistency.
More than the physical benefits, the mental benefits stood out to me. I felt mentally refreshed after each workout.
What does "strength" mean to you now, compared to before becoming a mom?
Before becoming a mom, I saw strength as just a number on the scale. But now, it’s about being able to lift my child, walk with her, play with her, and truly be present.
If your baby could talk, what do you think they’d say when you leave for a workout at K-Fit?
My 3-year-old always asks me, 'Mama, are you going to Gym to get strong?' She even tells her dad that if he doesn’t go to the gym, he won’t be as strong as me.
Has any fellow K-Fitter inspired you during your pregnancy or postpartum journey?
I’m inspired by everyone who consistently shows up week after week. There have been times when I’ve gone a week or two without working out, but whenever I return and see those familiar faces, it’s a great reminder of the power of consistency—and something I continue to work on building myself.
If you could pass on one lesson to your child about health or fitness, what would it be?
Being healthy or fit looks different for everyone—what matters most is focusing on your own progress and becoming better than you were before.
