Calm writing about movement
Selected writing
Short and considered pieces on the questions that come up most often in a first session.
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August 25, 2026
Kegel exercises after birth: when to start and how to do them
Kegel exercises after childbirth: when you can start after each type of birth, step-by-step technique, a 12-week schedule, reverse Kegels and common mistakes.
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July 27, 2026
Postpartum recovery: answering readers' questions as an expert
Invited expert in a postpartum recovery AMA. A detailed answer on a lower back that was already weak before pregnancy, plus the daily habits that overload it.
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July 2, 2026
Back Pain After Birth: Exercises From Week One, Stage by Stage
Back pain after birth? Local back work does not need to wait 2 months: exercises from week 1, stages for weeks 2-3 and 4-6, what to avoid and when to see a doctor.
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July 2, 2026
Taping During Pregnancy: What Tape Actually Does and Who Should Apply It
Kinesiology tape offloads the lower back and belly, but it does not close diastasis or reduce volume. A trainer who tapes pregnant clients explains honestly.
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May 28, 2026
Gestational Diabetes and Exercise: What's Safe, What's Not, and When to Stop
Can you work out with gestational diabetes? Which exercises help control blood sugar, and when is exercise the wrong answer for your situation?
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May 24, 2026
Postpartum Recovery Exercises: A Safe Week-by-Week Plan
Safe postpartum recovery exercises by week: breathing, pelvic floor and core. When to start moving and what to avoid after natural birth or C-section.
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May 17, 2026
Feeling sleepy after a workout during pregnancy: normal or a warning sign
Feeling sleepy after a workout in pregnancy is not weakness – it is a normal recovery signal. 5 causes, 4 markers of normal, 6 warning signs and what helps you recover faster.
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May 11, 2026
Postpartum binder: when to start wearing it and how long
When you can start wearing a binder after birth, how many hours a day, and who does not need one at all. C-section, symphysitis, diastasis: 6 cases, one table.
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May 11, 2026
Prenatal yoga: safe asanas by trimester and what to avoid
Prenatal yoga – which asanas are okay by trimester, what is definitely off the table, how prenatal yoga differs from regular yoga, and how to practise at home safely. Perinatal trainer from Samara.
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May 11, 2026
Varicose veins during pregnancy: exercises, posture, and what to avoid
Varicose veins during pregnancy – why they appear, which exercises help, what to avoid, and whether you need compression garments at training. A trainer's perspective without panic.
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May 9, 2026
Returning to running after childbirth: 5 readiness tests and an 8-week plan
When you can run after childbirth: a minimum of 12 weeks after vaginal birth and 16 weeks after a C-section. 5 readiness tests and an 8-week plan to 5 km without symptoms.
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April 29, 2026
Jump rope during pregnancy: can you skip and when to stop
Can you use a jump rope during pregnancy by trimester. Why skipping is a high-risk activity, what alternatives give the same effect, and when you can return to jump rope after birth.
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April 29, 2026
Training and IVF: what is allowed and what is not in each phase of the cycle
Which forms of training help during IVF preparation, which are contraindicated after embryo transfer, and what to do in the first weeks of a pregnancy after IVF.
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April 29, 2026
Pregnancy after 35: which forms of training are safe and what to keep in mind
How to train during pregnancy after 35: how the risk profile changes, why regular training matters especially at this age, what to avoid and what makes the difference.
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April 29, 2026
Pregnancy fitness by trimester: what is allowed, what is not, how to train
A detailed breakdown of pregnancy fitness by trimester: what changes in the body, which exercises suit and which are excluded in each trimester, ready-made weekly plans, and stop-signals. A hub page with links to detailed materials.
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April 29, 2026
Symphysis pain during pregnancy: exercises, support belt, and what to avoid
Symphysis pain (SPD) during pregnancy: the test, which exercises help, what is off limits, when a support belt is needed, and signals to see a doctor. A trainer's breakdown without panic.
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April 29, 2026
Ultrasound and training in pregnancy: how long before and can you train the same day
How to plan training around a routine pregnancy ultrasound. When it affects scan quality, how to avoid loading the body before a screening, and what to do if the scan finds something.
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April 28, 2026
Kegel exercises before pregnancy: why train the pelvic floor in advance
How and why to train the pelvic floor before pregnancy: Kegel technique, reverse Kegel, common mistakes. Preparation for birth and postpartum recovery.
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April 24, 2026
Exercise and conception: how much helps and how much hinders
Does exercise affect fertility – when it helps you conceive and when it works against you. How to spot overtraining and what to do about it.
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April 24, 2026
Preparing your body for pregnancy: a 3–6 month checklist
How to prepare your body for pregnancy in 3–6 months: pelvic floor, breathing, strength base, weight, cycle. A step-by-step plan with no filler.
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April 20, 2026
Pregnancy exercises at work: office routine for desk-based pregnancy
Office workouts for pregnancy: 10 exercises right at your chair, dealing with oedema, the right posture at the computer, how often to stand up, and when to see a doctor.
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April 17, 2026
Uterine tone during pregnancy: how to tell normal from concerning and what to do
What uterine tone is, how it feels by trimester, when it is normal and when to call a doctor, and how to train so you do not trigger hypertonus.
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April 14, 2026
Training in the first trimester: what is okay and how to start
Which workouts are safe in the first trimester of pregnancy – how to start, what to watch for, and when it is better to wait.
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April 10, 2026
Online prenatal trainer: working with clients in any country
Online training for pregnancy and postpartum recovery – with a Russian-speaking trainer, wherever you live.
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April 9, 2026
A personal trainer for pregnancy: how to find one and what to look for
A personal trainer for pregnancy – what they do, how sessions are structured, how much they cost, and how to choose a reliable specialist.
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April 9, 2026
Prenatal gymnastics: what it is, why it helps and how to choose a class
Prenatal gymnastics – how it differs from prenatal fitness, which exercises are safe, how to find a qualified trainer and how to start.
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April 9, 2026
Training after a C-section in Samara: when to start and how to recover
Training after a C-section in Samara – when you can start, which exercises are safe, and how a postpartum recovery specialist works.
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March 24, 2026
Exercise while breastfeeding: is it safe and how to train
Can you exercise while breastfeeding – yes, training is safe and does not harm lactation. We unpack 5 myths about lactic acid and 'bitter milk', when to return to load after childbirth, and which formats suit a nursing mother.
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March 24, 2026
Diastasis recti after childbirth: which exercises help, which make it worse
Diastasis recti after childbirth – how to self-test, which exercises are safe and which are risky. A step-by-step guide to recovery.
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March 24, 2026
Breathing exercises for pregnancy: techniques and benefits at every stage
Breathing exercises for pregnancy in 10 minutes a day: 3 techniques by trimester, breathing for birth, the link with the pelvic floor, and reduced anxiety. Safe from the first trimester to the due date.
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March 24, 2026
Which exercises to avoid during pregnancy: the full list
A complete list of exercises to avoid during pregnancy: contact sports, jumping, crunches, hot yoga and others. With explanations and alternatives.
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March 24, 2026
How to flatten the belly after childbirth: 4 home exercises and why the lower belly stays
How to flatten the belly after childbirth at home: 4 safe exercises for deep muscles and glutes, a diastasis test, 6 reasons the lower belly does not go away. No crunches, no planks.
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March 24, 2026
Kegel exercises during pregnancy: technique, benefits, and common mistakes
Kegel exercises during pregnancy: how to do them correctly, step-by-step technique, common mistakes, and the link with preparing for labour.
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March 24, 2026
Lower back pain during pregnancy: why it happens and what helps
Back or lower back pain in pregnancy is common (50-80% of pregnant women). We break down causes by trimester, safe exercises, and when to see a doctor.
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March 24, 2026
One-on-one prenatal training: why it matters and how to choose a trainer
Why pregnant clients benefit from one-on-one training, how a session is structured, how it differs from group classes, and how to choose a trainer.
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March 24, 2026
Pelvic floor muscles after childbirth: exercises for recovery and strength
How to recover and strengthen pelvic floor muscles after childbirth: home tests, Kegel exercises, a ready 12-week plan, hypertonus vs hypotonus, prolapse grades, and daily habits.
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March 24, 2026
Postpartum recovery in Samara: where to start and who to see
Postpartum recovery in Samara – when to start, what a trainer does and what a doctor does. An individual approach and realistic recommendations.
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March 24, 2026
Postpartum recovery week by week: what to expect and what to do
A detailed week-by-week postpartum recovery plan: from the first days to six months. What is normal at each stage and which steps to take.
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March 24, 2026
Prenatal fitness: how to choose a trainer and a format
How to choose prenatal fitness – what to look at in a trainer, which format suits you, and how to avoid wasting time and money.
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March 24, 2026
Running during pregnancy: is it safe in early pregnancy and across the trimesters
Running during pregnancy by trimester: can pregnant women run, the details of running in early pregnancy, contraindications, intensity control, and what to replace running with.
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March 24, 2026
Preparing the body for birth: which exercises help and when to start
How to prepare the body for birth with exercises – the pelvic floor, breathing, mobility, endurance. When to start and what to do in each trimester.
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March 24, 2026
Stretching during pregnancy: what is allowed, what is not, and how not to do harm
How to stretch safely during pregnancy by trimester. Which exercises are acceptable, what to avoid, and how to take changes in the body into account.
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March 24, 2026
Swimming and the pool during pregnancy: benefits, limits, and rules
Pool and swimming during pregnancy: benefits by trimester, safe strokes, water temperature, aqua aerobics, and contraindications.
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March 24, 2026
Swelling during pregnancy: causes and what helps (including movement)
Why swelling occurs during pregnancy, when it is normal and when it is not – and which exercises and habits help reduce it.
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March 24, 2026
Third trimester training: what is okay and how to adapt
How to train safely in the third trimester of pregnancy. Which exercises to adapt, what to add to prepare for labour, and when to stop.
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March 24, 2026
Yoga or fitness in pregnancy: what to choose and how they differ
Yoga or fitness in pregnancy – which is better? We compare the approaches, look at who each one suits, and whether you can combine them.
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March 24, 2026
When you can train the abs after childbirth and how to start safely
When to start training the abs after childbirth, why not right away, and how to strengthen the belly safely – a step-by-step recovery plan.
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March 8, 2026
Movement during pregnancy: what is usually appropriate and what to approach with caution
What to consider when choosing exercise during pregnancy: how the stage, type of movement, how you feel, and individual limitations all play a role.
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March 8, 2026
Returning to movement after a C-section: what to keep in mind
After a C-section, returning to exercise requires time and attention to detail. What affects timing, where to start, and what role a trainer plays.
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March 8, 2026
What is the intro session and who is it for
The intro session is a calm first step: understanding your situation, a baseline assessment, and choosing the right format – with no pressure.
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March 8, 2026
When to start returning to activity after childbirth
When to begin exercising after childbirth is not a question of a specific date. What affects real timelines, what to look for, and why rushing does not help.
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March 1, 2025
Postpartum recovery in Samara: how to start gently
How to return to physical activity after childbirth without pressure or overload – a gentle and safe approach.
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March 1, 2025
Safe pregnancy training in Samara: how to choose the right format
How to choose safe training during pregnancy – what to look for, what questions to ask, and what to avoid.
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