Building Your Pregnancy Support Squad: 5 Helpful Experts to Consider on Your Journey

Pregnancy is a big adventure — and having the right people around you can make all the difference. Building a pregnancy support squad tailored to your specific needs can have a huge impact on your health, comfort, and confidence throughout every trimester.

From my own experience as a registered dietitian, personal trainer, and prenatal exercise specialist, I can say it was invaluable to have these kinds of experts on my team—especially during my first pregnancy.

Of course, pregnancy is deeply personal, and every mom-to-be’s needs are different. You don’t have to work with all (or any!) of the experts listed here, but I’m sharing a quick look at five helpful professionals to consider adding to your pregnancy support squad, and how each one can support you during this special time.

1. Pelvic Floor Physical Therapist

A pelvic floor physical therapist specializes in strengthening and rehabilitating the muscles that support your bladder, uterus, and bowels. Pregnancy and childbirth put extra stress on these muscles, so working with a pelvic floor PT can prevent discomfort, improve core strength, and support postpartum recovery, and help to keep those pelvic floor muscles strong and coordinated. If you experience pelvic pain or incontinence during pregnancy, this expert can be a game changer in your pregnancy support squad.

I break this down a bit more in this post all about the pelvic floor.

2. Personal Trainer or Prenatal Fitness Trainer

Staying active during pregnancy is incredibly beneficial, but having safe, effective guidance makes all the difference. A prenatal fitness trainer or experienced personal trainer can tailor workouts to your trimester, fitness level, and specific needs.

Exercise supports heart health, boosts energy, improves sleep and mental well-being, and strengthens muscles to support your joints and posture. It can also help you connect with your breathing and pelvic floor muscles, which is especially helpful during labor and beyond.

If you want a comprehensive workout plan designed specifically for pregnancy, check out my Pregnancy Guide for safe, trimester-specific routines (starting at week 13) to help you stay strong and confident throughout your pregnancy. This program has you covered, but if you want more personalized support, working with a trainer one-on-one can be a great option.

3. Doula or Midwife

Doulas and midwives provide physical, emotional, and informational support before, during, and after childbirth. While midwives often manage prenatal care and delivery, doulas focus on continuous support and comfort measures. Having one or both can help you feel more empowered and supported, especially during labor and postpartum.

Read my birth story here for more information on how I found a doula to be extremely supportive during birth.

4. Dietitian

Nutrition is key to a healthy pregnancy for both you and your baby. A registered dietitian specializing in prenatal nutrition can help you develop a meal plan that meets your increased nutrient needs, manages pregnancy symptoms, and supports healthy weight gain. This expert is especially helpful if you have dietary restrictions or specific health concerns.

Being an RD, all the knowledge I have has been especially helpful during pregnancy and postpartum, and I’m already having so much fun introducing Hayes to new foods as he grows. I have a ton more info on the Nutrition and Pregnancy tabs of the blog, plus all my recipes can be found here and on Instagram, or in my cookbook.

5. Chiropractor

Pregnancy can bring discomfort due to changes in posture and joint alignment. A chiropractor trained in prenatal care can help alleviate back pain, improve posture, and increase overall comfort by gently realigning your spine and pelvis. However, it’s important to always make sure your chiropractor is experienced in working with pregnant women.

How to Build Your Personalized Pregnancy Support Squad

Remember, every pregnancy is different. You might find that working with one, two, or all five of these experts makes sense for your individual needs — or none at all, and that’s perfectly okay! The most important thing is to listen to your body and seek support when and where you need it.

Take it step-by-step, ask questions, and build a support team that empowers your journey. And if you’re looking for safe, effective pregnancy workouts to do from the comfort of your own home, my Pregnancy Guide is there to help you make fitness a seamless part of your day, without added stress. Sending all you mamas-to-be so much love! xx