Stronger Through Motherhood: Dr. Coty Richardson’s Guide to Prenatal & Postnatal Wellness

Motherhood is one of life’s greatest transitions—filled with joy, change, and plenty of “nobody told me this” moments. To help unpack the physical and emotional shifts that happen during pregnancy and postpartum, we invited Dr. Coty Richardson, a prenatal and postnatal specialist, gym owner, and mental health advocate, to share her insight.

 

 

A Whole-Body, Whole-Mind Approach

Coty’s work goes far beyond the gym floor. She designs custom fitness programs, provides nutrition guidance, and—something you don’t often see—offers mental health support alongside physical training. Every plan is built around the unique needs, abilities, and emotional well-being of the woman in front of her.

She knows that pregnancy isn’t just about adjusting to a growing belly. It’s also about managing fluctuating energy levels, navigating food cravings (and aversions), and keeping a positive connection with your changing body.

Exercise Myths & Safety During Pregnancy

One of the most common questions Coty hears: “Is it safe to exercise while pregnant?” While movement is generally beneficial, she explains that caution is needed to avoid overheating.

Pregnancy naturally raises core temperature, so it’s important to steer clear of hot environments and to keep workouts slow, steady, and well-hydrated. She also advises avoiding high-impact moves when joints become more flexible due to hormonal changes, and to modify exercises as the body changes—especially later in pregnancy when lying flat on your back can affect blood flow.

Why Mental Health Deserves a Seat at the Table

Coty’s approach includes something many prenatal and postnatal programs overlook—mental health. The physical recovery after birth is important, but so is emotional healing. Hormonal shifts, loss of routine, and a changed sense of identity can lead to postpartum anxiety, depression, and negative self-talk.

Through mindfulness, goal setting, and reframing thoughts about body image, Coty helps women feel more confident and capable. This hour of focused, uninterrupted time is often the one part of the week where her clients can just be themselves—no baby, no partner, no guilt.

Understanding the Hormonal Rollercoaster

After birth, estrogen and progesterone levels drop quickly, affecting mood and energy. Cortisol may remain high, adding to stress, while oxytocin (the bonding hormone) can make emotions feel more intense—or in some cases, leave moms feeling flat if levels are low.

For breastfeeding mothers, prolactin plays a key role in milk production but can also affect metabolism, which means that losing baby weight doesn’t always happen while breastfeeding. Coty reassures new moms that their body is doing exactly what it’s meant to do—protecting both mom and baby’s health.

Common Postnatal Challenges & How to Tackle Them

Many new moms struggle with body image, impatience over progress, and the feeling of being a stranger in their own skin. Coty helps her clients:

• Use positive self-talk instead of criticism.
• Reconnect with their body through mindful movement.
• Focus on progress over perfection.
• Release the pressure to “bounce back” quickly.

She emphasizes that your body’s changes are not a failure—they’re proof of its strength. With time, support, and realistic goals, you can feel strong, capable, and proud of the body you’re in.

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.