Betina Gozo Shimonek Inspires Moms to Feel Strong and Powerful
The expert prenatal coach busts myths about training through pregnancy and explains why moms-to-be should go heavy.
Growing up in a Filipino family, Betina Gozo Shimonek was surrounded by friends and relatives in the healthcare industry. “Filipinos care about the people around them,” she says. “We’re always proud [to serve others], and we do it with such joy and vibrancy.” So while her parents hoped she’d become a doctor or nurse, they soon realized she was serving people in her own way—through fitness.
With more than a decade of experience, Betina finds joy in helping others move as best as they can through every stage of life, and feel good while doing it. A certified personal trainer, functional strength coach, and Nike Global Trainer, she’s also a mom of two (with another baby on the way) who’s found a niche in coaching women through pregnancy and the postpartum phase. Now, she’s joining the Tonal team as a guest coach specializing in prenatal and postpartum fitness.
“The most important thing I’ve learned as a mother is that I have to show up for myself before I can truly show up for everyone else around me,” she says. Betina takes this lesson into her training, encouraging moms and moms-to-be to prioritize their fitness, as doing so will ultimately improve their overall health and ability to care for their children.
Here, she shares more about her coaching philosophy, what it’s like to train with her, and why she thinks strength training is essential throughout pregnancy.
What do you love most about coaching?
I like showing people they’re capable of doing things they never thought they could. Even if someone has never lifted weights before, they’re going to try it and feel really good afterward.
I also love representing the Filipino community. When I first started out, there weren’t a lot of people who looked like me representing fitness on camera. I’m excited that I’m able to do that as a proud Filipina and show other women they can be strong.
What’s your vibe as a coach?
Welcoming, warm, fun, and goofy.
Why should we train with you?
My workouts are a lot of fun, but I’m also full of knowledge. I want to make training accessible and attainable so people feel like they can achieve big things. You’re going to feel successful after you’re done working out with me.
Why is prenatal strength so important?
People talk about “mom strength” and this innate ability moms have to care for others, but that has to start with taking care of yourself.
A lot of women are not supported in their prenatal journeys. Everyone is focused on what you can’t do when you’re pregnant and I find it’s really important to focus on what you can do. As long as your healthcare provider says it’s okay for you to work out, you should embrace that and be powerful. There are exercises you can do that will help with labor and delivery. Also, the demands of motherhood and the early postpartum stages are pretty intense, so the more you can incorporate strength training throughout your journey, the better you’re going to feel. Think about how often you’re going to have to lift your baby or a carseat—those are heavy! It’s also really good for your mental health.
What are some common misconceptions about strength training during pregnancy?
People think you shouldn’t lift heavy weights when you’re pregnant, but you shouldn’t be afraid. It’s not the time to aim for PRs, but you can still go heavy. No rotation is another big one. Rotation is essential to your everyday life. You don’t have to wring out your body to build mobility through your thoracic spine and upper back. That’s how you twist to put on your seat belt, adjust your kids in their car seats, or even reach for their snacks.
It’s also never too late to start strength training. While ideally you’d already be lifting before you get pregnant, if your doctor gives you the okay, you can start during pregnancy.
What are you interested in outside of training?
I’m from Chicago and I always thought I was going to be a city girl for life. Now I’m living this urban homestead lifestyle with chickens and bees. My husband eventually wants donkeys, horses, and cows. We don’t quite have the space for that yet, but we’ll get there. I also love music, and I used to play bass guitar in a band in my early 20s.
Try Betina’s Functional Prenatal Strength program: https://tonal.page.link/gqwz
Always consult with your physician or health care professional before starting any fitness program while pregnant or postpartum.
Read More
Science
The 3 Biggest Myths About Strength Training for Women, Debunked By Science
Don’t let misinformation cause you to miss out on the boundless benefits of lifting.
Fitness
5 Postpartum Exercises to Build Strength for New Moms
When you’re ready to move into a new era of your fitness, here are the best postpartum exercises on Tonal that can get you there.
Nutrition