Bryony Deery’s Pregnancy Wellness Routine

Pregnancy has made me more intuitive than ever. For years, my routine was structured – not strict, but purposeful. I love moving, I love discipline and I love the way Pilates makes me feel. But pregnancy has changed that relationship. Every day feels different and instead of resisting that, I’ve learned to adapt. Some mornings I wake up energised and ready for a sculpt session; others I honour the softer pace and stick to 15 minutes of gentle mobility. I’ve realised tuning in is a skill in itself, and pregnancy forces you to practise it daily. It’s not about doing less – it’s about choosing what genuinely supports me that day. That shift alone has made me feel calmer, stronger and more in tune with myself than ever before.

Pilates is still my anchor – just in a different way. I’ve practised Pilates since I was 17, long before it became the trend it is now. It’s helped me rehabilitate from injury and find strength I didn’t know I had. During pregnancy, those principles matter more than ever. Deep rib-cage breathing gives me space, both physically and mentally – it opens the torso, calms the nervous system and makes room for everything shifting internally. Mobility work keeps me comfortable as my body changes, especially around the spine, hips and ribcage, which take on so much of the load. And lengthening movements counteract the natural compression of carrying a baby. My staples are side-lying leg series, gentle arm work, standing sequences and anything that opens the spine.

Short, consistent sessions are my secret weapon. A lot of people still believe you need an hour to make it count. Honestly? You don’t. Ten focused minutes of Pilates can do more for your posture, mood and energy than a half-hearted workout. Pregnancy has taught me the power of micro-movement – the idea that small workouts, done often, add up. On busy days, I reach for short sculpt sessions or targeted flows. They’re efficient, low-impact and instantly shift me into a better headspace. Even a quick standing sequence or breath-led mobility flow can change the way I feel. Pregnant or not, consistency matters more than duration. Move a little every day, and your body feels supported rather than depleted.

Strength training still has its place – you just have to adjust it. I strength train twice a week but it looks different now. I’m not chasing PBs or intensity – I’m focusing on stability, posture and functional strength that will support me during birth and beyond. Pregnancy is not the time to push through ego-driven workouts. It’s the time to build resilience in a sustainable, intentional way. I’ve dropped direct core work like crunches, planks and teasers, and instead swapped in elevated planks, all-fours core engagement and breath-led core activation. Your centre of gravity changes so much, and supporting that with glute strength, back strength and deep core awareness makes everything feel easier.

Right now, I’m focused on food that feels grounding. I gravitate toward warm, grounding meals, like porridge or eggs for breakfast, soups and stews for lunch, and hearty dinners at night. I’ve learned warm foods feel more supportive on days when digestion is slower, or hormones feel chaotic. Snacks are simple – yoghurt with fruit, nut butter, toast or boiled eggs – whatever feels comforting and balanced that day. I also swear by chia seeds and kiwis – they’re a pregnancy game-changer for unpredictable digestion. Supplement wise, I take a good prenatal, magnesium for sleep and recovery, and electrolytes to help with hydration. Pregnancy takes a lot out of you, and I’ve really noticed how much better I feel when I’m properly hydrated and topping up my minerals.