Strength · Nutrition · Mindfulness · Community

Stronger Mamas,
Healthier Pregnancies,
Calmer Minds

Evidence-based exercise programs, beautifully designed printable guides and real-life nutrition for pregnancy, postpartum and the whole family. Because strong mamas raise strong futures.

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Built on ACOG, HHS & WHO guidance
Printable & beautiful
Made by a mom

A pregnant woman in a soft pink sports top resting her hands on her belly

The Steady Pregnancy Trimester-by-trimester strength guide

Health Healthier pregnancies

Nutrition Nourish, don’t restrict

Strength Capable, confident bodies

Mindfulness Calmer minds

Balance Wellness in real life

Exercise programs

Movement for every season of family life

Whether you’re growing a baby, rebuilding after birth, or cheering on your kids from the sidelines, there’s a plan built for exactly where you are — grounded in the latest physical activity guidelines.

Every trimester + the fourth Pregnancy & Postpartum Trimester-by-trimester strength, breathing and pelvic floor work built on ACOG guidance — plus a gentle, gradual path back after baby. Explore the program Adults 18+ Women Strength training for busy seasons and every decade — build muscle, protect bone density and feel capable in everyday life. Explore the program Adults 18+ Men Strong dads, steady families. Evidence-based strength and conditioning for heart health, longevity and keeping up with the kids. Explore the program Ages 13–17 Teens Technique-first strength, speed and injury prevention for young athletes — with honest guidance on sleep, fueling and balance. Explore the program Ages 3–12 Kids Play-based movement that builds coordination, confidence and strong bones — games, family challenges and rainy-day ideas. Explore the program

The shop

Tools for a stronger, healthier you

Printable guides designed to be used — on the fridge, in the gym bag, next to the bed. Every plan cites its sources and downloads instantly.

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A smiling pregnant woman in olive activewear sitting beside a kettlebell

Meet the founder

Hi, I’m Katelyn

I’m a mom and a designer who fell in love with feeling strong — through pregnancy, through the foggy newborn weeks, and in all the ordinary days in between. I kept looking for guidance that was trustworthy, realistic and actually pleasant to use… so I started making it.

Steady & Strong brings together the three things I care about most: healthy living, thoughtful design and motherhood. Every guide is researched from official guidelines and peer-reviewed studies, then designed to be something you’ll want to keep on the fridge.

Katelyn

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What the research says