At last count, I’ve worked with over 20 mothers at various fitness levels who wanted to do what they could to make their pregnancies, deliveries, and recoveries as safe and successful as possible. Through my collective experience, I’ve learned that movement is, indeed, medicine—and that a safe exercise program can help both an expectant mother and her baby in many ways, as long as it follows well-established and science-backed guidelines. Here are some of the most important principles that have led to success in my work over the years.

I heard on a podcast recently that being polite to AI bots (like saying “please” and “thank you”) ultimately costs millions of dollars and energy. It reminded me that seemingly small, unremarkable actions, multiplied over time or at scale, can lead to time, dollars and effort “well spent,” to steal the line from Sam Altman.

Pushing yourself too hard in the gym can lead to burnout, fatigue and insomnia. Don’t fall into the trap of training too much while resting too little. I encourage my clients to balance the stress of work, life and exercise in a reasonable way that builds them up versus breaking them down. That’s why when US News & World Report reached out to me this month and interviewed me this article I had a lot to say.