Join Trish as she chats with Kim, prenatal/postnatal certified fitness coach & mom of three with one on the way, for simple ways you can stay fit during the pregnancy and postpartum period. 

Kim shares her program that teaches pregnant women and new mothers how to maintain or begin routines that are easy and manageable regardless of their fitness background. 

They delve into various aspects of fitness and empowerment during pregnancy, sharing insights, experiences, and practical tips for expecting mothers. 

The discussion also explores personal birth experiences and the need for women to be knowledgeable and well-prepared ahead of their births, and of course, some tangents. 

“Just remember, give yourself grace. You don't have to do all the things. But it's really important to take care of that beautiful, powerful body of yours.” – Trish

00:00 Introduction and Welcome

00:35 Podcast Review and Listener Challenge

01:41 Kim's Personal Journey and Fitness Program

03:39 The Importance of Short, Manageable Workouts

11:22 Overcoming Comparison and Embracing Authenticity

23:36 The Power of Knowledge and Application in Pregnancy

24:56 Kim's Personal Birth Experience and Lessons Learned

26:44 The Fearless Birth Experience: Common Mistakes

27:53 The Unacceptable Practice of Non-consensual Episiotomy

29:53 The Power of Preparation and Knowledge in Childbirth

33:00 The Journey of a Third-time Mom

33:44 The Role of Online Communities in Shaping Birth Experiences

40:04 Exploring the Possibility of a Water Birth

42:28 Postpartum Fitness and Recovery

45:12 Wrapping Up: The Importance of Self-care in Pregnancy

More from Kim Lecuyer:

Kim's FREE Pregnancy Starter Kit

Visit her website:

Find Kim on IG & TikTok @kimperryco


Join our 5 Days to A Fearless Birth Experience and watch 5 Online Birth Classes FOR FREE!!

Grab a Free Pregnancy/Postpartum Checklist Bundle

Connect w/ Trish:

On Instagram

On Facebook

On YouTube

On Pinterest

On TikTok

For more pregnancy & birth education, subscribe to The Birth Experience on Spotify, Apple Podcasts, or wherever you listen to podcasts.

Next Steps with LNM:

If you are ready to invest in your pregnancy & postpartum journey, you are in the right place. I would love to take your hand and support you in your virtual labor room!

If you are ready to dive into a birth class and have your best and most powerful birth story, then Calm Labor Confident Birth or The VBAC Lab is your next step.

If you have a scheduled cesarean, take our Belly Birth Masterclass and own that experience.

If you are a newly pregnant mama or just had the babe, you want to join our private pregnancy and postpartum membership, Calm Mama Society.

Remember, my advice is not medical advice. Always discuss what you learn with your team. See my Disclaimer here! Also, We make a small commission from some of the links (you don’t pay any more for using our links); however some of the recommendations, we do not earn anything; we love ’em and want you to know about them.


trish: [00:00:00] Hey everyone. Welcome to the Birth Experience with Labor Nurse Mama. Today's guest is going to be Kim Perry and we're gonna talk about her incredible program where she teaches mamas who are pregnant and postpartum, how to add fitness into their routine in a really. easy way and she is pregnant with her fourth baby. 

So I'm super excited. But first I want to read one of the reviews that we got on the podcast. And then I have a little bit of a challenge for you guys. So this is from joy writer 77 and she said so much insight as a labor and delivery nurse myself. I think I've learned the most. from other nurses and Trish makes it so easy to understand. 

Great for when I [00:01:00] need to teach my expecting parents, hashtag nurse approved. What an honor, Joy. Thank you so much. I appreciate you. And thank you for taking the time to leave a review. Now for the rest of you guys, we're doing something really cool around here. So once a month, we're going to draw a name out of the people who have left. 

Reviews on the podcast. So here's what I want you to do. Hit subscribe, leave a review, and then shoot us an email at info at labor nurse mama. com. You can find it in the show notes and say your name and that you left a review so we can add you to the drawing. Then we have a really fun prize for you at the end of the month. 

Okay, you guys, let's listen in as I chat with Kim. 

Hello everyone and welcome to another episode of the birth experience with labor nurse mama today's [00:02:00] guest is really exciting it's kim perry and she is going to talk to you about some fitness Changes or moves or just some different things that you can do during pregnancy. And I'm assuming postpartum as well. 

So welcome Kim. Can you tell everyone just a little bit about yourself? 

kim: Yes. Hi, I'm Kim. I'm currently pregnant with baby number four. I have three girls. And this is a boy, so we'll see, I don't know. This pregnancy has also been very different in many ways. But, yeah, so I was always into fitness, after college. 

And as soon as I got pregnant, I felt very excluded from the fitness world and community and just what I was so used to just became unmanageable, something physically I couldn't do mentally, it was hard adjusting, to the [00:03:00] changes I was seeing in my body, but also, being restricted physically. 

So I had to learn how to modify my workouts and then by my second pregnancy, I became pre and postnatal certified and I was able to help other women who were in the same boat. Like we wanted fun, you want to feel sweaty when you're working out. The prenatal workouts weren't doing it for me. 

So I, I just, I made my own. And then from there I had my third pregnancy and was managed to stay fit, which doesn't mean I'm like. Working out every single day. I'm not doing an hour at the gym. I'm not running 5Ks. That's not, we're working out for 20 minutes max. You have 

trish: three other kids. 

kim: Yeah. Yeah. We don't have time for that. And I look back at my old routine, what I used to do. And I'm like, wow, I really had nothing else to do. Apparently like I could spend 90 minutes at the gym. That's crazy. That's 

trish: my husband. [00:04:00] Yeah. I'm like, it must be nice. 

kim: Yeah. Yeah. So we don't have time and I love like connecting with other pregnant women and also being able to support them during this really special time. 

trish: So I have a question because you said. You like getting sweaty and I'm thinking, I don't like getting sweaty. 

kim: I know. Right now I'm sitting here. I'm actually sweating cause I'm hot, but yes, I know. So it depends on the day. Cause a lot of days with this pregnancy have been rough. Like I don't want to do it. 

I literally want to lay down. That's all I can give you, but I know how much better I feel. after a workout. And I know the benefit that how it's going to help me, like it's going to help relieve that back pain that's keeping me in bed. It's going to help my nausea. It's going to boost my energy. It's going to prepare my body for labor. 

So there are just so many [00:05:00] benefits on those days when I just don't want to do it. That's what keeps me going. And then also having the accountability of, having a scheduled checkoff that always feels good too. 

trish: Okay. So are you a paper scheduled checkoff or an app? Are you a note on your phone? 

Are you a paper? Cause I was about to say I really think you can tell a lot about people if they use a paper checklist. Cause I have a paper checklist too. 

kim: I do. But in my app. Like it shows you the workouts for each week of your pregnancy and you get a little blue check when you're done and it feels so good to see those too. 

So I do both. I do 

trish: mix. I have this little like dryer erase thing that I keep. I love it. Okay. So that was some of the things like I wanted to talk to you, like practically. is a lot of women, they don't have energy and they don't [00:06:00] feel well in the first trimester. So you mentioned that it can help with both. 

kim: Yeah, it can help with energy, the nausea. And that's another reason I keep the workout short is because I know if I can get myself to just Press play on a 10 minute workout. It's easier for me to do versus seeing like a 45 minute where I'm like, I can't convince myself to do that. So that's another reason why I keep them short and. 

And I'm doing these, the workouts, I actually just filmed a whole nother round of workouts this pregnancy because feeling crappy was actually really motivating to me. I was like, I have to work out feeling like this so that when she's watching and she's following along, she knows, like I am wearing my nausea wrist bands, my acupressure bands in the workout videos because I'm that nauseous, but just being able to do I have. 

Like we're doing laid back booty workout on the floor, just [00:07:00] like something to get the blood flowing, just strengthen the muscles, connect with your core and pelvic floor just a little bit each day. It doesn't have to be like we're moving mountains every day, just a little bit. And our bodies are in survival mode the first trimester. 

So I really don't want you to push past if you are vomiting and it's I can't get out of bed. Don't like you need to rest your body working really hard. And I think we forget that, there's so much going on that you can't see. And just to give yourself grace and not expect to do, six, five, six workouts a week. 

That's just not always attainable. 

trish: And I love that you said that you keep them short, but even like mentally for our mindset, when we check things off, when we accomplish things, whether they're big or small, we feel accomplished. So it's a great mindset tool as well. So I love that. So [00:08:00] I'm just like curious, do you have tailored to do they step up a notch when they hit second trimester and they get that boost Or is it still similar? No 

kim: I mean I make the I just like workouts to be adjustable for you because I remember back to my first pregnancy that I was talking about where I was trying to do, Box jumps in my third trimester because I could and there are those fit girls out there that can do that And I look at them now wow How are you doing? 

Because I can't. So it really is tailored to what's going to work best for you. And with any workout I love this. I love like getting creative. I'm like, okay, how can I take this move and make it pregnancy friendly? Or how can I scale this back? How can I advance it? Cause it's, I'm really not feeling it. 

So you can up your weights or reduce them. You can do more reps. You can do longer intervals. You can move quicker as long as you're using good form. [00:09:00] There's just so many ways to make it work for you. Whether you're looking for that extra push or you're like, today is rough. And I am just lucky that I am here. 

And I put a sportswear on that's as much as I'm going to get done today. So do you 

trish: clarify that for them? Okay, here's how you can make this. Modify this to be easier or here's what you can do to intensify. Yes. Okay. Yep. That's good. And so curiously, when you started your pursuit of this, were you pregnant with baby number one or was it after you delivered? 

kim: So I had a fitness Instagram account that was anonymous. I just didn't tell any of my family or friends about it. It was like back in 2014, 2015, where I don't know, I just wasn't, 

trish: It was a different vibe back then. 

kim: It was like health and fitness. [00:10:00] So everywhere, like right now I feel like it's everywhere. 

It's in every product. It's yeah. So it was very different. I had my own little fitness community prior to being pregnant. So that's how it started. But then obviously pregnancy threw a wrench into the whole fitness thing. And I had to figure it out again. 

trish: Yeah. It's so funny. Cause I remember when I was pregnant with Grayson, which was in 2014 and you're right, like it was a much different vibe and I found, oh gosh, I think. 

Her name is Cassie Ho. She does the pop, yeah. And she was on YouTube, but she was very small and I loved her workouts. They killed me, but what's funny is I just recently was at Target and I'm like, Oh my God, she's got products in Target. And when I started watching her, it was very low budget and very [00:11:00] like. 

Minimal, and now she's gone so big, it's so funny, but I love that opportunity because that gives and especially you being pregnant, doing this I'm sure that just gives even more relatability to these moms, like you said, you're wearing your nausea bands, you've you were actually, have the belly. 

So if you're showing how to accommodate, like you're having to move around the belly and you're having to do this with no energy or feeling like poop or all the things that come with pregnancy. So I think that makes it just so relatable and you're showing up authentically, 

kim: I'm trying, but at the same time or on the flip side of that. 

I've also noticed I do this myself I'll see another pregnant girl doing a workout online, and I'm like, how does she have that much energy? Or, she's 40 weeks pregnant, I'm bigger than she is we do this comparison, so that's something that I'm like, how [00:12:00] do I avoid this or how do I like help other women like Train your mind not to do that and focus more on hey, listen, we're just doing this together we're in it together. 

We're on the same team. It's not like me versus you or Let's compare and contrast. No, we're equal and we're fighting our own battles, but we're going to do it together. 

trish: I, it's so funny that you said that because I also coach women who are building businesses online, specifically women who are educating or empowering with their expertise, not really teaching people how to make money or any of that stuff, but teaching people an actual impactful something, yeah. And we just had, I have a mindset coach that comes into my group once a month and we just got done with a call right before I hopped on here. And we were talking about that exact thing. And the thing about it, [00:13:00] Kim, is that there are the women out there who are you, who are looking for someone like them that they can relate to and that's what they need because that empowers them, I want to be on that call next month. I would love to have you. I can give you information. Anyway but it's so important like the, one of the pillars of my coaching group is authenticity and showing up and telling these moms yeah, I may be teaching you guys this and I have these programs and I'm doing all these things, but I'm still at the end of the day, a pregnant mom, pregnant with my fourth baby, and I'm struggling too. 

And here's how I am walking through that, and so can you. And I would say that a lot more women relate to that than the woman My sister in law, for instance, when she was pregnant with her first, she went to the gym three times. [00:14:00] She did three separate classes that day because she just wasn't feeling right. 

So she thought she needed to work her body out more. She did kickboxing. She was in full blown labor. She had CHI within a few minutes of getting to the hospital because she thought that it was just her body needed more workouts. I was like, that would never cross my mind. Ever. Ever. That would not be a confusing thought in my brain because I am not that girl. 

I don't relate to that at all. Anyway, that's a side note. Yeah. So 

kim: be authentic to your own pregnancy. Own the aches and pains and say yeah, this has not been easy, but That's something I've had to remind myself of too because I feel bigger this pregnancy. I feel like I went right from my first trimester to my third. 

I've had so many more people comment wow, you're so big. Are you having twins? Or, no it's the baby measuring thing? That's what I'm getting, oh, no, [00:15:00] we're not. So it really does like mess with you. But I've been telling myself like, Hey, you know what, I'm gonna have a really good comeback. 

Wait, like this is going to be such a cool transformation. And I'm like, how can I be confident in my body right now? Like just taking little moments. And twisting them into like, how, no I'm going to own this. Yeah, I'm my biggest this is probably my last pregnancy. So I'm trying to remind myself of that and how special this time really is. 

It just goes by so fast, 

No. And everyone is different. Every pregnancy is different, but each person experiences it differently. 

trish: But the one thing that's very common is the crap things that people say to pregnant women. Do they not think? 

kim: You know what it is? There is some Maybe it's a hormone that pregnant women release, but people think they can just say whatever. 

They don't have to filter anything. It's weird! We're allowed to comment on our bodies. We're in Name [00:16:00] another time when someone's allowed to comment on or ask you how much weight you've 

trish: gained or share horror stories to someone like I, so part of my birth classes, we have weekly hangouts, pregnancy coaching, whatever you want to call it. 

I have a team of doulas and I, and we meet with the students every Wednesday and I honestly, and I've said this to them so many times, there's no other Experience that you walk through in life where people want to scare you or it's more like trauma. Yeah. It's 

kim: weird. Yeah. Something that was like so traumatic and they almost do it to be helpful cause they're like this happened to me just so you're aware, but sometimes it's just the opposite of helpful. 

And so 

trish: what I teach my, I have a very we address this a lot because it happens so much. For me, when someone, [00:17:00] when I hear someone share, I can usually pinpoint like where they made some choices that could have led to a different outcome. And a lot of times it's just a lack of knowledge and education on their part, really. 

And they were coerced into things that didn't need to happen, but that's a whole nother thing. But what I tell my girls, and for those of you guys listening, what I tell them to do is that when, Susie at Publix is telling you the absolute worst thing that ever happened as soon as, because you know when it's about to happen. 

And as soon as she starts, put your hand up, which. Signals, no, and or stop and go, Hey, I really appreciate you wanting to tell me your story. And I 100 percent want to hear it. But my partner and I, my husband and I, or I have decided that [00:18:00] I am not going to hear any birth stories until after I have my baby. 

And then when I come back, let's share each other's birth stories. How about that? And it. It put because it can really affect you because you don't know all the decisions that was made leading up to that traumatic experience. You don't know. Maybe she was induced too early. 

Or maybe she laid on her back with her feet in stirrups to push. Or, blah, blah, blah, blah. Or maybe she was convinced her baby was too big and she went into the hospital and then laid on her back, which is not good. You just don't know enough details. And I just prefer saying, Hey! 

I really want to hear your story and I value it, but I've made a decision that I'm not going to listen to birth stories until after I have the baby. And then whatever comes out of their mouths, so what? That's all right, 

kim: and also, or if someone tells you this before, [00:19:00] or if you've heard something that's like sticking with you, something I like to do is say your truth and your story doesn't have to be my truth and my story. 

So you, that you can have that experience and it's a hundred percent true and yes, those things happen, but that doesn't have to be my story. Like I'm going to have a different birth, I'm going to have a different. Yeah, 

trish: everything. And I love that you say that because it can also be, my first birth is not this birth. 

And what happened to be in my first birth is not a part of this birth and I'm not claiming it. Or if every woman in my family had a c section. I'm not that person. That's not me. I'm not claiming their births as mine. And 

kim: I always say, I said that something similar, like every birth and every pregnancy is so different. 

Like in order for it to be exactly like the last one. Imagine what are the chances? There's, it's so rare that you would have the exact same birth. You're birthing a [00:20:00] different baby. Number one, there's a different human inside of you. Your body is, has changed so much. It's learned from what you've been through. 

It's just 

trish: there's no way. And the path has been paved. 

kim: Yes, I had three completely different births. Yeah. Completely. 

trish: No, yeah, me too. I've had six completely different births and it's really and six very individually completely different children. You can't even parent the same because what works on baby number one will not work on the baby and what works on baby number two would never have worked on baby number one. 

So if you think that you got parenting under control. Trust me, it switches up with each personality. 

kim: It's 

trish: so true. And I love, I just, I love what you're doing because I think that people like women need like an easy and it, and to feel [00:21:00] accomplished with a short little workout. And like you said, it is, it actually, you feel like if you work out when you feel sick, you're going to feel sicker, but you really don't. 


kim: As long, I will say that for some reason, this pregnancy bending over and also wearing anything that like was tight around my, like any sort of compression triggered my nausea. So if there are things when you're feeling nauseous, You want to avoid them like I'm not gonna put on my leggings because I know it's gonna make me feel nauseous So let me get us a new pair of shorts or something like really stretchy to put on. 

Okay? I don't want to be bending over. So how can I modify this or avoid it completely? Because that's what exercise is for. It's to feel good. It's not supposed to make you feel like crap I know you had asked me before about how, like, when we don't want to work out or, there's two types of women, like the ones that want to work out and the ones that don't.[00:22:00] 

And my bet, my best tip is to, find something that you like and you look forward to. And I know sometimes this isn't what you want to hear, but. Doing a workout because you know the benefits of it and then really focusing on labor prep is something I've been doing my last two pregnancies is now I know what it took. 

I know the endurance that I needed, not only physically, but mentally. So I'm, during longer intervals, I'm thinking about contractions and how, they can go 90 seconds. I thought it was 60. No, they can be longer. How are you preparing your body to and mind to be able to breathe through that? 

And then pelvic floor, right? That doesn't push the baby out. It's got to relax and get out of the way. I have to program into my week pelvic floor release and stretches because I won't do it otherwise, but I [00:23:00] know I need to, and I know the benefits of it. I don't want to tear. So I'm going to do some pelvic floor release. 

I don't want to have to go to pelvic floor rehab for six to 12 weeks after. I probably still will just as 

trish: a, Oh, I think all women should. 

kim: Yes. But I want it to be like a smooth transition into postpartum. Like I've had all of it. I feel like, so now I'm like, okay what do I want and how am I going to prepare my body for? 

the scenarios that we're looking at here? 

trish: No, I love that so much. And that just goes back to one of the things. I tell my girls I can give you all the knowledge. Knowledge is power. However. It is not power if it's not applied. So like you said, you know that you need to be doing these pelvic floor things and these breathing techniques and all of us when we're pregnant should be we call it just do movements. 

Like I tell my girls, if you're not, if you [00:24:00] just do movements, move, go for a walk, take your dog for a walk, walk up and dance. Yeah. Yeah. Just movements. If they, if you know all these things and you don't apply them, whether it's, what, like what I do, teaching birth knowledge and how to advocate for yourself, but if you're too scared to apply it or you don't make the effort to maybe do three, five minute workouts during the week, start there, start easy and then move up or work on your pelvic floor, then you're not There, there's only so much we can control when it comes to pregnancy and birth. 

So take the power on the things that you can control, and eating a healthy diet and moving during pregnancy will. Absolutely change everything. Yes, I agree. And for, so tell us about your birth. How do you feel that [00:25:00] your do you feel that what you like, your preparation and be honest, like in, in what ways do you feel like it really benefited your birth and what did you learn during your birth? 

'cause you said there's things you know you need to do a little differently. 

kim: Yeah, so with my first, it was definitely the hardest because it was, over 30 32 hours of labor. I had two failed epidurals, which I was not mentally prepared for. I thought Oh, if I asked for epidural, that'll solve the problem. 

I didn't know. There could potentially be like no end to the problem. 

trish: So I have a whole lesson on this in my course because people think, people do not realize that there is a slew of reasons why you may not be able to get one or it doesn't work and you have to have a backup. 

kim: Yeah. So I, like the backup was just like, keep going, like you can't turn back now. 

Yeah. And then I also had [00:26:00] you used the word earlier, 

trish: convenience and Nothing out of convenience or curiosity. 

kim: I feel, yeah, so I, my doctor performed an episiotomy without telling me, asking me, notifying me what was going on. And listen, I only was pushing for five minutes. So I feel like he was just like, I want to get out of here, 

trish: snip. 

I'm sure you're probably 

kim: right. Listen, I have trauma from it, but I don't tell other radio women this normally, but it's something like, I didn't know, I wasn't aware of, I just, I thought the doctors knew what was best for you and I really truly feel like he did not I, I could have gone without that. 

trish: I just want to pause for a second. So any of you guys listening to this and have done the fearless birth experience or in the process we have an on demand three day fearless birth experience with three workshops and I start them out by [00:27:00] talking about the biggest birth mistakes I've seen and the number one is winging it and thinking. 

that your provider knows more and will choose what's best for you. And the truth of the matter is, and I know some incredible providers, but all of us as human beings. We are semi selfish and we're semi self focused and in the moments, at times, we make decisions that are better for us. And what I've seen over the course of my career and why I sat in my car crying and decided I'm going to do something different, these women need to know these things, is that because I've seen that, Kim, so many times. 

And can we just. Acknowledge the fact that someone cut your vagina [00:28:00] without your permission, and that is unacceptable. That's a extreme if you really think about it, because I'm pretty sure he would not let you cut the tip of his penis off without permission. You know what I'm saying? He cut your vagina without your permission, and for a first Baby, our body is made where it's a process and that the head comes down, it stretches some. 

The head comes down, it stretches some, stretches a little more, and it naturally accommodates for the baby that your body made. And to just snip your vagina because he's in a hurry or out of convenience for himself is absolutely. Mind boggling, and I don't think there's any other area of healthcare that would be acceptable. 

I'm off my soapbox now, but that just fires me up, and 

kim: It's I know, I hate, [00:29:00] I honestly don't enjoy even talking about it because it makes me so mad, and I think back to what should I have done? But I was like, so I had no idea. I didn't know. I had no idea. 

trish: Yeah. 

And then, and there's so many people who don't know. And how old is that baby? She's seven. So seven years. We're not talking about 1984 here, people. We're talking about seven years ago, and I have students that I get a lot of second, third, fourth. I've had moms who've had six babies who want a different experience, and it's still happening. 

It happens a lot. Yeah 

kim: I've heard more moms talk about their births and use the word trauma, and I'm like, that, yes, I want to I want to hear I want you to be able to share your story, but also, like, why are we all having such traumatic births? I think it's just, there's, lack of preparation a lot of the times, like the lack of knowledge. 

So we don't [00:30:00] have that power instilled in us of what could happen what you want it to look like. 

trish: And by doing that, by not preparing, by not having that The knowledge and being scared to speak up because it can be scary. We're giving right. And 

kim: you think you need to trust this person 

trish: and we're giving the power to them and the truth of the matter. 

And this is an, this is a question I ask in a lot of my workshops. Like when we're talking, I'm like, okay, when we think about a birth, especially in a hospital, but anywhere, like what is the most important thing in the room? And what is the only thing needed in the room for the birth to happen? And it's you, it's the mom. 

kim: No one cares about the mom. It's all about just get the baby out. 

trish: The doctor can leave. I can leave. Everything else can leave and the birth will still happen, but she can't leave because the birth won't happen. So it's can we please just remember this is a [00:31:00] natural process. This is not a medical process. 

And if we're not listening to her, what the hell are we up to? It's wrong. Because I tell my girls all the time I'm not going to come in the bathroom when you're trying to poop. If you're constipated and try to tell you how to do it. I'm going to leave you to your business, and if I see you're, like, having an issue that needs medical attention, I'm going to jump in and give it to you, but I'm not going to sit there and try to coach you on how to poop. 

And we're talking about pushing a baby out, and if women were empowered to trust themselves, to trust their body, and then taught how to move their body, how to prepare their body, and how to accept interventions when it's 100 percent acceptable. We would have a much different birth culture. Yes, 

kim: I agree. 

So I definitely learned a lot after the first time. I 

trish: told you would get off on a tangent. Did I not? 

kim: It took a while though to like process every there was a lot of [00:32:00] crying and I couldn't even think back to her birth because it was just so traumatic. But I, Realize wow, I need a lot of like mental endurance and I've run marathons before and running a marathon just seems like such a casual thing compared to birthing. 

I think like at least like you can, you listen to music, you're just jogging along, you can slow down, stop and get water. But yeah, so I feel like I was like, okay, endurance. We got that for next time. And then also Oh, I got to figure out like, Okay. I don't have no episiotomy. Like we are not doing that again. 

So my second birth was very like textbook. I did get an epidural and it worked. It worked. 

trish: Much different experience than not working. Yeah. So 

kim: I had I pushed for eight minutes. She came out. love baby number twos. Yeah. Oh yeah, but they're also crazy. She's my wild child. [00:33:00] And then with my third, I was like, you know what? 

I want to do it. I don't really know, like the whole time you had mentioned this to like going not having a plan or use the word like winging it. Winging it. That was like my first. I was like, I'm just going to see how I feel because I think a lot of first time moms have that problem where they're like, I don't know if I want an epidural. 

I don't know if I want a pain, like a natural birth. Like I don't know what I want. I don't know what it's going to be like. So I went into it like, I'm just going to go feel it out as I go. But I really didn't have a lot of time to feel it out. I could just feel. Yeah. Yeah. Yeah. So there was no planning after that point after it started. 

So with my third, I was like, you know what, I would like to do this. And I was seeing it more online. I think that's another thing about the online communities. People have shared like their birth stories and you're seeing home births. And I got curious about it. It was also 2020. So everything shut down. 

I saw people in hospital, like having her hospital births was out there. Spouses or their partner's husbands [00:34:00] in the room, which scared me. I wasn't going to be able to have a doula or my mom. Or so I was like, Oh, I have to prepare to birth all alone. And a nurse 

trish: who's in a hazmat suit, not wanting to come near you. 

kim: So I was like, I looked into home birth. It was a little too late to do that. And I was only like 18, 20 weeks and like when COVID hit. So I was like, I need to prepare as if. I'm going to be alone. And I did. I was taking birth courses. I was reading Ina May's guided childbirth. I was doing my perennial stretches with the little stick thing. 

You know what I'm talking about? The curb. And I was doing meditation every day after my workout, which is if you're having trouble working out, I would. recommend habit stacking, which is find something you're already doing every day and add onto it like a short workout. So if you're already like setting aside time to read before bed at night, [00:35:00] maybe you're doing like 10 minutes of yoga or. 

If you're walking the dog every morning, maybe you're going to do 20 lunges, 20 squats, and you could stack a workout onto that. So I was stacking on meditation, which helped with that endurance component. But with my third birth. I'm still not sure to this day if I progressed really quickly because there was a student nurse who checked me to see how far along dilated I was. 

And she's you're maybe two centimeters. And I was like, for sure, I am five plus centimeters that like I am in active labor, but she told me to, I don't know if she was right. And I just progress really fast, or if she was way off. But I ended up using the Freya birth app for the birth company. So it's like a cool app that tracks your contractions. 

And it does like meditation in between the contractions. And then during the contractions, it's breathe [00:36:00] in to three, like it's counting for you. So I was tracking my own contractions 

trish: and we're actually working on something similar for our course for our students. Yeah. 

kim: Oh my gosh. That would be so cool. 

I'll test it out for you. I 

trish: have started. Have you seen this little guy? It's called the core. Oh my gosh. I really think this is a great labor tool. Send me the link to that. . I'll, I got it. I saw it on Instagram. I got loop listed. Oh, Instagram ads. Yeah. It wasn't an ad, it was someone that I really respect and it basically, it's, so for those of you guys listening, it's this little ball thing and it looks like a, like an Alexa kind of. 

So it lights up. So that can be your focus. You see that, and it also has a very minimal vibration for the breathing, but it also helps you focus on it. So if your mind starts wandering, [00:37:00] you can, 'cause you really have to focus to feel it. And then it has guided meditations on the app and stuff. Yeah. 

So that is so cool. I want that I, so I got it for myself, but also my little guy who I homeschool. And he has a hard time focusing. So I've been having him do five minutes with it, and it's really amazing. It's called The Core. Anyway, yeah. 

kim: So this student nurse was in the room with my husband and I. 

I was standing at the bed and I actually had asked for an epidural because I thought I'm only two centimeters. There's no way I can't do this. I thought I could. Yeah. She shot my dream down real fast. So get that epidural ordered. I know how long this stuff takes. But before it came, I got to the point which, listen, I had read about this stuff. 

I had no idea I was going to get to experience it. All of the [00:38:00] pain went away. I had no pain and my body just started moving in a circle. I'm standing and I was, I didn't know what was happening. I just felt this complete release. And my daughter popped, like her head popped out. I did not push. She just came out on her own. 


trish: like the reflexes our bodies have when they're left to their own. 

kim: Yes. And so there's no doctor, no nurse. The student had to pull the emergency cord. 

trish: Oh my God, that student probably went to the bathroom and vomited after all that. She, 

kim: but she had two kids of her own. So she's been in a like delivery. 

Did she catch 

trish: the baby? And did she have gloves? Was she like prepared? 

kim: My husband was on one side of me and I wish I had this on video. I have no evidence of this happening, but yeah. So I don't know how long her head was just like. Hanging out there, [00:39:00] but finally the nurse came in and was like you got to push her out. 

So it was just one push. My husband was on my right. She was on my left and they caught her very slippery. My husband, like it was. an experience 

trish: for him too. I'm picturing, I want to say it's like an Indian goddess statue, the one where she's got like her arms or legs out and there's just a baby's head. 

That's what I'm picturing. 

kim: That was me actually, that picture of me. 

trish: It's so funny. I love pictures like that. So I wish you had it. No, I wish I had a video of yours that's so intriguing. 

kim: I was more like leaning on the bed, so I was hunched over a little bit. Not statue. 

trish: Wow. Yeah. I wasn't really picturing you like that. I was just picturing that. 

kim: Even if you could do 

trish: That would be impressive at that point with a human head coming out of you. Yeah. 

kim: We'll see. We'll see what this [00:40:00] time around what my body wants. to do, what position. So I was in, so I'm considering getting the, or I'm getting, I decided not considering, I'm getting the birthing tub. 

Oh, I love it. I don't know if I'm going to use it this time because like I said, I wanted to be standing. 

trish: Yeah. You, but you could do, you could stand in the tub, just have your partner stand on the outside or in there with you. You could totally stand in the tub and do it too. The only problem for myself when I've gotten into the tub in my own births, which I almost had a water birth in the hospital back when it was semi allowed and I got to transition. 

I know this now. I got to transition, and I got a hair up my ass. I did not want to be in that water. I wanted out because my top half was cold, and I hate being cold, and so that, That was an [00:41:00] issue for me. It's not relaxing. Yeah, but. I'm 

kim: worried about I don't want to be like wet in in a tub. I don't know, I just, we'll see. 

I've heard it's amazing. Oh. And I'd rather have it and not need 

trish: it than. Yeah. No, I think that's a wise, I think that's a wise decision because what you're telling yourself about it might not actually be true for you. And trying it out, you might be like, Oh wow, this is definitely better than I thought. 

Because water births, like it's an amazing way to really decrease the pain. Okay. 

kim: We're going to give it, we're going to give it a 

trish: go. Yeah. I love them. And like you're completely clean when you get out. You're done. Clean. After the birth. Yeah. Yeah. Yeah. So clean, but it's funny, like we've had, I've had some really funny podcasts about water birds, but we won't go there right now. 

We'll talk later. 

kim: Okay. Yeah. I'll listen. 

trish: Link them below. Link them below. Put your hands up. I'll go. Put the stop up. Yeah. [00:42:00] But yeah, I love water bursts. I wish I could have done them. I think it, it's just so makes sense. You said you're a marathon runner too. Think about what do you do when your body is aches and pains? 

Like your muscles are hurting, hydrotherapy, it works. Anyway, we've got, I told you we would get off on tangents. This is what happens around here. Yeah. That's how it goes. It's okay. So I love it. So tell me about what are some of the things that you offer moms as far as I, you said app. Do you have a pregnancy, a fitness app? 

kim: Yeah. So I have a fit pregnancy program. You can access it from a computer. or download the app on your phone. So everything's there and it translates. So if you do work out on your laptop, it's going to show up on your phone too, which I love that. I love having that option. Yeah. I like that. Yeah, but I also have, I can send to you, I have a [00:43:00] free pregnancy starter kit for anyone who's pregnant. 

Whether you're new to exercise or You're a gym girl and you're like, okay what do I do now? What do I do about crunches or planks? I know I can't do them, but what do I do instead? If you have questions like that, I'm going to break down the modifications for each trimester, what to look out for, and just a little like core 101, what to expect, because that is the area most affected by pregnancy, right? 

Here's our core. It's our belly, those muscles right there. that are holding baby in. So I have 

trish: that in there. And need to navigate baby out are the same ones. Yeah. They're so important. Yeah. Oh, I love that. And then 

kim: I also, I have a full program for postpartum moms as well when you're starting exercise back up because that's another thing that was like a whole new world. 

I thought I could just well, I'm, I got my six week checkup checkmark. Like I'm good to go, but that doesn't mean you can jump back into the workouts you were [00:44:00] doing. prior to pregnancy or even the ones you were doing during pregnancy. Like you've got to start slow, build back up, really focus on connecting with your core again. 

It feels like a whole new body sometimes. And then also you're nursing a newborn. You don't want to mess with your breast milk supply. You're trying to like, how am I going to fit in a workout? I can barely fit in between diaper changes and feeding. I can hardly shower. So navigating that as well. Again, with the shorter workouts that you can do. 

Right with the baby next to you or holding the baby. So we got that covered 

trish: as well. Oh, I love that. That's in my baby program. Yes. So we'll definitely, if you can send that to me, we'll definitely link to it in the show notes. And can you tell everyone where they can 

kim: find you? Yes. I'm on Instagram and TikTok, but mostly Instagram at Kim Perry Co. 

So Kim Perry, 

trish: CEO. Thank you so much for coming today. I had fun. Thank you for having me. This is great. For those of you guys, we [00:45:00] went off on some tangents, that's what we do around here. It's fun. All right. Thank you so much and have a wonderful day. 

I hope you enjoyed this episode with Kim Perry and talking about simple ways that you can stay fit during your pregnancy and just remember, give yourself grace. You don't have to do all the things. But it's really important to take care of that beautiful, powerful body of yours. So as always, hit subscribe, leave a review, and tell me how much you loved this episode, even though we went off on a few tangents. 

Such a powerful episode and I'm so glad I had Kim on. I will see you guys again next Friday. Bye for now.