Let’s be honest — there’s a lot of noise out there when it comes to women’s health. Especially during pregnancy and postpartum, we’re flooded with outdated advice, unrealistic expectations, and straight-up propaganda disguised as “wellness.”

I’ve seen this play out firsthand as a functional strength coach working closely with women on their motherhood journeys. I’ve also lived the frustration that comes from navigating a health system that doesn’t always prioritize long-term, functional well-being.

So in this post, I’m setting the record straight on some of the myths they’ve tried to sell us — and sharing what I actually recommend for women who want to feel strong, supported, and empowered in their bodies.

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Women’s Health Propaganda I’m Not Falling For

You might even recognize some of these — they’re popular, widespread, and completely misleading.

🚫 “Just walk and do light exercise during pregnancy”
🚫 “You’re cleared for exercise at 6 weeks—go back to what you were doing!”
🚫 “Cardio is the best way to lose weight”
🚫 “Deep core exercises that snatch your waist are the goal”
🚫 “Strength training makes you bulky”
🚫 “Push through workouts you hate—it’s all about discipline”
🚫 “This one supplement/routine/plan will fix everything!”

These messages do more harm than good. They oversimplify the reality of women’s bodies and completely ignore the need for personalized care, especially during transitional phases like pregnancy and postpartum.

What I 10/10 Recommend Instead

Here’s what I do believe in — based on research, real-life experience, and what I’ve seen work for myself and my clients over and over again.

✅ Strength training as preventative care during pregnancy → Pregnancy is not the time to “slow down and be fragile”—it’s a time to support your body with strength and mobility that prepares you for labor, birth, and recovery.

✅ Early mobility and rehab after birth → That 6-week check-up? It’s not the green light to go from 0 to 100. Your postpartum recovery deserves a gradual, supported approach that honors your core, pelvic floor, and overall healing.

✅ Nutrition + movement for sustainable energy and weight balance → Instead of jumping into restrictive diets or high-intensity cardio, I recommend a balanced approach to food and exercise that supports hormones, recovery, and energy.

✅ Everything in moderation—no “good” or “bad” foods → Food is not the enemy. Guilt has no place in your healing or strength journey.

✅ Deep core work for function, not aesthetics → Core exercises should support pelvic floor health, breathing, pressure management, and actual strength—not just shrink your waist.

✅ Strength training = capability → Lifting weights doesn’t make you bulky. It makes you stronger, more stable, more energized—and lowers your risk of injury, osteoporosis, and burnout.

✅ Movement that feels good → You don’t need to dread your workouts to get results. Movement should support your life, not drain it. When you find what feels good, consistency follows naturally.

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If you’ve ever felt dismissed, misinformed, or like your needs didn’t quite “fit” into the standard postpartum advice — please know you’re not alone.

We’ve been taught to either push through pain or wait it out and “hope for the best.” But there’s another way — one that supports your body, your goals, and your motherhood journey with intention and care.

Whether you’re currently pregnant, newly postpartum, or years into motherhood wondering if you’re “too far gone” — I’m here to remind you:
You’re not broken. You’re not behind. You’re worthy of real, sustainable support.

Want to learn more about how I help women return to strength and confidence at every stage of motherhood? → Explore my Program Library or connect with me on Instagram @sydbastfitness — I’d love to support your journey, too!