Maisie's Story | HIITMIX

MAISIE'S HIITMIX JOURNEY

MAISIE'S PREGNANCY STORY

I first started attending HIITMIX in the summer of 2025, I wasn’t convinced I would like it, as I’m pretty picky about fitness classes usually and only went to avoid the running session I had scheduled in my plan that evening that I just couldn’t face. I’m also very uncoordinated so any kind of aerobics or dance class has never been my strong point, just ask my mum! That first class (and quite a few after) I hid at the back, desperately trying to ensure I was going in the same direction as everyone else. The music had me instantly hooked though, even when I didn’t know what I was doing I couldn’t help but smile because the energy in the room was so amazing and each track was a banger. It didn’t take me too long to learn the core moves and honestly if I could learn to coordinate them anyone can, and after that my confidence in class continued to grow. So much so that I didn’t need to think twice about becoming an ambassador at the end of 2025. I am so impressed by the brand that Paige has created, I love the energy, the sass, the intensity, but also the community spirit and adaptability. I don’t think I’ve ever seen such a mix of abilities in a class before, but everyone can find an adaption that works for them and allows them to have their best workout.

As an ambassador, I particularly enjoy being on stage and giving HIITMIX all the energy I’ve got. I love a workout that pushes me to my limits and allows me to be totally in the moment, just smashing out the moves and feeling the music. I’ve attended several events with HIITMIX over the past year and actually found out I was four weeks pregnant the day after presenting HIITMIX at the International Fitness Showcase. One of my first thoughts was ‘is that why those burpees felt extra hard on stage yesterday?!’ As exercise is such a huge part of my life, finding out I was pregnant did make me wonder how my relationship with exercise would change, especially when I’m so drawn to high intensity activities. Not only is it about the fitness benefits, exercise is also my me time and is probably the closest to mindfulness I get. My first trimester was a lot harder than I expected with dizziness, fatigue and nausea, and it was the first time I’d ever adapted any moves at HIITMIX. I wasn’t sure how it would feel to bring the intensity down, but it turns out I still had just as much fun because the vibes and the tracks are still just as banging no matter your level!

Fortunately, symptoms eased up in my second trimester and I was excited to still be able to get on stage at Remix Fitness Festival and Move with Meaning. I’m very grateful that Paige trusted me to listen to my body (with the occasional side eye to make sure I wasn’t going crazy with the burpees) and still step up on stage, as my role as Lead Stage Ambassador is still really important to me. I’ve continued attending HIITMIX classes throughout my pregnancy, and am happy to report I’m still able to make it and shake my booty at 36 weeks pregnant, I’m excited to see how long I can keep going at this point! Pregnancy has been really overwhelming and often pretty lonely at times, but I know every Tuesday there’s a room full of people excited to get sassy and feral with me, and remind me that I am still me and not just a pregnant person!

If you’re pregnant and worried about how you’ll still be able to attend HIITMIX or RIIDE, my advice would be to let your instructor know early on just so they can keep an eye on you, they’ll also be able to offer appropriate adaptations. Being pregnant doesn’t mean you need to stop exercising (unless medically advised), in my experience it’s about listening to your body more and doing what you feel capable of, which is typically more than you expect once that music starts pumping! I am still really surprised at how much I enjoy HIITMIX while having to take the impact down to medium/low levels. Although I can’t wait to be back giving it my absolute all, hopefully you’ll see me back on stage at FIT JAM in January!

Maisie QA 1

Q&A WITH MAISIE

When did you first tell your midwife that you were continuing to exercise, and what was their advice?

I told my midwife at my booking appointment (around 8 weeks pregnant) about my current exercise and that I wanted to find ways to continue exercising. Her advice was to avoid things with a risk of falling but otherwise I could continue with my normal level of activity as long as I felt comfortable doing so and I did not develop any problems during pregnancy, at which point we could review my activity levels. I had been planning to do the London Marathon a couple of weeks later, but at this point I had a big aversion to water therefore agreed with her that this wouldn’t be sensible to do

Before continuing with HIITMIX during pregnancy, did you seek professional advice or have a conversation with your midwife about the type and intensity of exercise you were doing?

I was open with my midwife about the types and intensity of exercise that I do as I’d read lots of mixed information online. I was told not to increase my levels/intensity of exercise, but advised that current guidelines suggest that maintaining your current engagement with exercise can have positive effects during and after pregnancy

What difference did having an understanding and supportive instructor make to your experience of exercising during pregnancy?

I felt much more comfortable continuing with higher intensity exercise with the support of my instructor, Paige, as I knew she is on it with observing class participants and ensuring that they are exercising safely and within their ability

How did your HIITMIX instructor support you when you shared the news that you were pregnant?

Paige was great at keeping my pregnancy secret until I was ready to share with others, and made other excuses for me to adapt exercises while I hadn’t yet shared the news but was feeling unwell during the first trimester

'I've continued attending HIITMIX classes throughout my pregnancy, and am happy to report I’m still able to make it and shake my booty at 36 weeks pregnant, I’m excited to see how long I can keep going at this point!'

Maisie

Have you had to change any of your HIITMIX movements or reduce the intensity of your workouts? If so, what have you adapted?

I have had to reduce the intensity of my workouts, and in HIITMIX this involves no longer jumping around and I don’t do any burpees. This is largely due to pelvic girdle pain and round ligament pain which also led to me having to stop running early on in pregnancy.

Has there ever been a point during a class where you’ve felt you needed to stop, take a break or change a movement?

There have been plenty of times where I have had to adapt moves, especially on days where I’ve been feeling more well rested and been a bit too over enthusiastic and noticed pain and therefore quickly gone back to doing lower level options. I also take more water breaks now, as staying hydrated is extra important during pregnancy - I can really tell when I’ve not drunk enough thanks to the night time calf cramps!

How important do you think it is for pregnant women to have an instructor who understands pregnancy exercise and holds specialist pre and postnatal qualifications?

I think it makes a huge difference to have an instructor that understands pregnancy exercise, and postnatal exercise as your body goes through absolutely huge changes during and after pregnancy that can massively impact how you move generally, not just during exercise. Therefore, it’s really helpful to have someone to guide you through this journey, midwives can give general exercise information but they’re not exercise experts

What advice would you give to another HIITMIXER who is already active, becomes pregnant and wants to continue exercising?

I would say I have found continuing to exercise so beneficial for my mental health, and being able to still feel like myself and not just a pregnant person so I would really encourage it! But it’s important to listen to your body, and if you notice any new symptoms especially after exercising, to let your midwife know straight away.

KNOW THE FACTS

IMPORTANT DISCLAIMER

HIITMIX is a dance-based combat and HIIT fitness programme, not a pregnancy-specific exercise programme. The suitability of participation must be assessed on an individual basis.

The information provided is for general educational purposes only and does not constitute medical advice. HIITMIX cannot assess individual pregnancy risks or provide medical clearance to exercise.

Participation during pregnancy should only be considered following appropriate healthcare advice, with suitable exercise adaptations and an appropriately qualified and insured instructor.

Your health and your baby’s wellbeing must always come first.

THE 'SCIENCEY' BITS

Disclaimer: Please seek professional guidance before conducting exercise whilst pregnant.

🔥 Cardiovascular fitness

Maintaining appropriate aerobic activity can help support heart and lung fitness and general stamina.

💪 Strength & Conditioning

Suitable strength-based exercise can help maintain muscle strength and physical conditioning as the body changes.

🧠 Mental wellbeing

Regular physical activity can support mood, improve sleep and contribute to overall mental wellbeing.

⚡ Managing pregnancy related risks

Regular appropriate activity is associated with a reduced risk of gestational diabetes and pregnancy-related high blood pressure disorders.

🤰 Supporting physical preparation
Maintaining fitness and strength can help support the physical demands of pregnancy and everyday activities.

What about HIIT specifically?

Women who were accustomed to vigorous exercise before pregnancy may be able to continue some vigorous activity during an uncomplicated pregnancy, following individual healthcare advice.

Women who weren't previously active should not start vigorous HIIT training during pregnancy.

HIIT doesn't have to mean maximum effort. However, reducing the intensity doesn't automatically make every movement appropriate.

High-impact jumping, rapid directional changes, contact or abdominal impact risks may make certain HIITMIX tracks unsuitable.

There is no established universal safe upper intensity limit for all pregnant women.

Pregnancy does not automatically mean stopping exercise. Current UK guidance encourages women who are already active to continue being physically active during pregnancy, making appropriate adjustments as their bodies change.

However, this does not mean every exercise programme or intensity is suitable for every pregnancy.

Before participating in HIITMIX during pregnancy, please consider the following:

Seek professional advice: Speak to your midwife or appropriate healthcare professional before continuing high-intensity exercise. Your individual pregnancy, medical history and any complications must be taken into consideration.
Previous exercise experience: Women who were regularly active before pregnancy can often continue exercising during an uncomplicated pregnancy. Starting a new vigorous exercise programme during pregnancy is not recommended.
Choose a suitably qualified instructor: Ensure your HIITMIX instructor holds a recognised Level 3 Pre and Postnatal Exercise qualification and has appropriate professional insurance covering pregnant participants.
Adapt your workout: Movements, impact levels, intensity and duration may need to change as your pregnancy progresses. Not every HIITMIX movement will be appropriate.
Know when to stop: Stop exercising and seek medical advice if you experience vaginal bleeding, abdominal pain, regular painful contractions, fluid leakage, dizziness, chest pain, headaches, unusual breathlessness, muscle weakness affecting balance or calf pain or swelling.

If you experience severe symptoms, seek urgent medical attention.