Athletic Performance in Pregnancy

Reflections on ROAR by Dr. Stacy Sims & Selene Yeager

Pregnancy doesn't mean the end of athleticism—and it certainly doesn’t mean stepping back from your strength. One of the most fascinating reads I’ve come across lately is the book ROAR by Dr. Stacy T. Sims and Selene Yeager. Specifically the chapter titled Athletic Performance in Pregnancy. This chapter—and really, the whole book—has deeply influenced the way I think about supporting women (and myself) through pregnancy and postpartum recovery.

At Nurture North, our entire approach is rooted in understanding the female physiology, not working against it. ROAR reinforces this beautifully: it’s a call to honour how our bodies change across cycles, pregnancy, and recovery—and how to move with those changes, not despite them.

What I Love About ROAR

• It empowers women to keep moving with intention, adapting rather than giving up.

• It validates pregnancy as a time of change, not decline.

• And it offers a science-based framework for nutrition, hydration, training, and recovery, all tailored to our physiology.

Whether you’re pregnant, postpartum, or preparing to conceive, this book supports the idea that our strength is not just preserved—it's transformed.

Takeaways:

1. Women Are Not Small Men

This is one of Dr. Sims’ most well-known messages—and for good reason. Training programs modeled on male physiology don’t serve women’s needs. Hormones, cycles, metabolism, recovery—we respond differently. This becomes especially important during pregnancy.

Want to dive deeper? Here’s a great article summary on fueling and hydration for female athletes.

2. Pregnancy Need Not Stall Performance

The research shared in ROAR challenges the idea that you need to stop training during pregnancy. In fact, many elite athletes maintain a modified routine through their trimesters and return to competition after birth (ACSM article).

For example, elite runners in one study reduced training volume by 50% in the third trimester, replacing intensity with cross-training. By three months postpartum, they had returned to 80% of their previous training volume (source).

3. Adapting Training During Pregnancy

The focus is not on pushing harder, but on training smarter. That means:

• Adjusting intensity and recovery needs

• Including cross-training

• Listening to your body’s signals

• Supporting joints, core, and pelvic health with targeted strength and mobility work

This is exactly the kind of intentional support I aim to offer in prenatal massage and movement coaching at Nurture North.

4. Energy Availability & Hydration Matter More Than Ever

Dr. Sims also emphasizes the importance of hydration and nutrient density to support cardiovascular function, regulate blood pressure, and fuel the increased demands of pregnancy. This aligns with current clinical recommendations for tracking blood pressure and maintaining movement throughout pregnancy (Circulation Journal).

Why This Matters to You—and to Nurture North

As a massage therapist and educator, I work with people across the full spectrum of physical ability—from high performance athletes to folks navigating gestational fatigue and nausea. The throughline is this:

You deserve care that respects your body’s capacity, not fears it.

ROAR supports that mission by backing up what we see in practice with real science: movement, when adapted to your physiology, is medicine. It builds resilience in the musculoskeletal system, supports the nervous system, and nurtures confidence.

The Science Backs It Up

• 2022 Review: Exercise during pregnancy (especially aerobic + resistance) reduces risk of preeclampsia, gestational diabetes, and improves mood
  (PMC Article)

• 2023 Review: Movement like walking, yoga, and aquatic fitness supports full-term birth and smoother recovery
  (PubMed Study)

At Nurture North, these aren’t just ideas in a book—they shape how I show up for you in every session. Whether you're on the table receiving prenatal massage or asking questions about returning to strength postpartum, this knowledge helps me tailor your care.

Have questions about training, recovery, or how massage fits into your athletic goals during pregnancy? Let’s talk. I’d love to support you with evidence, care, and a plan that respects the fullness of your physiology.

Journal Reference: ROAR, By Dr. Stacy T. Sims and Selene Yeager