Prenatal & Postnatal Fitness + Mental Health: Expert Tips from Dr. Coty Richardson

Prenatal & Postnatal Fitness + Mental Health: Expert Tips from Dr. Coty Richardson

Supporting Women Through Every Stage

Coty works with women from pregnancy through postpartum, creating personalized training programs, offering nutrition coaching, and supporting mental health along the way. She knows that every woman’s journey is unique—there’s no one-size-fits-all plan.

Her approach starts with listening.

She learns about each client’s needs, lifestyle, and challenges, then builds a program that supports physical health while making space for emotional well-being. This means adjusting workouts for changing energy levels, cravings, and even food aversions that can come with pregnancy.

Exercise During Pregnancy—Yes, But With Care

One common myth is that pregnant women shouldn’t work out because it might overheat the body and harm the baby. Coty confirms there’s truth to being cautious about heat—pregnancy naturally raises core temperature, and high heat environments like saunas or hot tubs should be avoided.

Her advice? Go slow and steady. Modify workouts to keep core temperature down, avoid high-impact exercises when joints become more flexible due to hormonal changes, and steer clear of lying on your back in later stages of pregnancy. With the right plan, exercise can keep you strong, improve circulation, and even boost your mood.

The Power of Mental Health Support

Coty does something unique—she combines fitness and nutrition coaching with mental health support. Pregnancy and postpartum aren’t just physical transformations; they’re emotional ones too. Fluctuating hormones, loss of routine, body image shifts, and sleepless nights can all impact mental well-being.

By including mindfulness, goal-setting, and self-esteem-building in her programs, Coty helps clients feel more confident, resilient, and in control. Whether it’s reframing negative self-talk, practicing gratitude, or simply taking one uninterrupted hour to focus on themselves, her clients leave feeling lighter, more present, and more connected to their bodies.

What Really Happens After Birth

After childbirth, hormones like estrogen and progesterone drop quickly, which can affect mood. Cortisol levels may be high, increasing stress sensitivity, and oxytocin—known as the “love hormone”—can make new moms feel deeply emotional. For breastfeeding mothers, prolactin plays a role in milk production but can also affect relaxation and metabolism.

Coty busts the myth that breastfeeding automatically melts away baby weight. For many women, the body holds onto extra stores to ensure proper milk production, and significant weight changes often happen after breastfeeding ends.

Overcoming Postnatal Challenges

The biggest hurdles Coty sees in new moms are body image struggles, loss of identity, and unrealistic expectations for “getting their body back.” She focuses on realistic timelines, celebrating progress, and using positive self-talk to replace harmful narratives.

Her strategies include:

• Mindfulness & Somatic Movement – Reconnect with your body in the present moment.
• Reframing Negative Self-Talk – Focus on what your body has accomplished, not what it “should” look like.
• Cognitive Behavioral Techniques – Shift thought patterns toward self-acceptance.
• Talk Therapy – A safe space to unload feelings without judgment.

Coty reminds women: Your body just accomplished something incredible. It may never look exactly the same as before—but that’s not a bad thing. You can feel strong, capable, and beautiful right where you are.

If you’re in Eugene, Oregon, you can work with Coty at Fitness 1440 or contact her directly at  balanceyourhealthandfitness@gmail.com.  You can also follow her at @fitness1440eugene.