LIIFT4 is the Perfect Program for a Fit Pregnancy

LIIFT4 is truly the perfect program for a fit pregnancy.

When the VIP Early Access released in July, I was 17 weeks pregnant. I’d just taken a few weeks off from 80 Day Obsession, and had been following the pre-natal workouts on Beachbody on Demand. I needed a full program to keep me going. Having the structure of a program with a workout calendar, set expectations every day, and meal plan are the keys to keeping a successful fitness routine and a fit pregnancy. At least for me they are.

Why it’s a good fit for pregnant women

Three rest days

Having three rest days each week let me get the rest I needed. At my age, and with two toddlers and a pre-teen running around, I’ve never exited the exhausted stage. I started this program early on in my second trimester and ended it just before entering the third trimester. If I had more energy, I easily could have added a few runs on my rest days or some workouts from Core de Force or 21 Day Fix, but I didn’t have to add them to have a fit pregnancy. Working out four days a week was all I needed to gain some serious muscle and keep my weight in check.

Mixture of lifting and HIIT

Once (most) women hit the second trimester, it’s not advised they do any crazy plyometric movements or complicated compound moves that could lead to injury. While those are fun – the movements not being injured – I wanted to stay away from them. LIIFT4 let me do that. Each day during the first six weeks of the program features a mixture of weight-lifting and HIIT plus a core round at the end. The weight-lifting (with proper form) is safe for all levels of fitness and all stages of pregnancy because you can use your body weight if needed and still see amazing results.

The HIIT can be modified for the more advanced stages of pregnancy. When I started the program, I went all-out on the moves because I could. As my belly grew, I followed the modifier. Modified doesn’t always mean easier. If you put the effort into it, you still get your ass kicked.

Full disclosure: I stopped doing any of the core moves by week four. I modified for the first few weeks, and could have for the duration of the program, but I didn’t want to. It was a personal choice.

Relaxed meal plan

My goal during this program obviously wasn’t to lose weight. It was to maintain healthy eating habits to fuel my workouts without depriving my baby of vital nutrients. LIIFT4’s meal plan was relaxed meaning it didn’t dictate exactly what I needed to eat and when. I had the choice of following the containers or watching my macros. I used it as a guide to follow each day, but didn’t beat myself up if some extra carbs snuck in or cravings sent me over on the fruit. I kept drinking my Shakeology daily, Recover after workouts, and added the Creatine supplement for me and baby. Over the course of the eight weeks, I gained eight pounds, most of which was muscle.

Downsides for pregnant women

This wouldn’t be an honest review if I didn’t talk about the downsides of this program for women trying to maintain a fit pregnancy.

All of the chest work, half of the tricep work, and one move for the back is done in the supine position. It’s recommended that women in their second and third trimesters avoid the supine position. It puts pressure on a major vein and can cause the blood to not flow to the baby and/or mom appropriately.

There are some women who can remain in the supine position and be fine. I am not one of those women. So I modified, and it was a pain in the ass.

In the beginning, I used yoga wedges to keep my back elevated at a 45 degree angle. I used pillows to support my head and upper back. My children used this as an excuse to turn me into a jungle gym which is pretty dangerous when lifting heavy weights.

Switching to a stability ball made life much easier. I rested my neck and upper back on the ball, angled my lower back to protect the vena cava, and kept my feet planted. Doing it this way worked my glutes and hamstrings pretty hard which I loved. The only downside was I had to sit up to pick up the different weights for the different moves. Getting back into position was a hassle, but it allowed me to move up from 15s to 25s on the chest presses. I think I could have gone heavier, but caution won out.

Is LIIFT4 right for you?

If you’re looking for a program to help you have a fit pregnancy, and you have no unusual restrictions from your doctor, LIIFT4 is an excellent program to do. You can make it as difficult or as easy as you want – either lift heavier or lighter depending on your needs.

How do I join?

You can leave a comment, email me, or go here to see the different options to join!