Pre Natal Training
Online Coaching + In Person Training
Navigate your pregnancy with strength and confidence
Feel supported every step of your pregnancy fitness journey. Together, we make sure that what you are doing in the gym or at home is benefiting your daily life, long term pelvic health & setting your up for a successful postpartum recovery.
With years of hands on training and education, as well as experiencing my own pregnancy, I take the guesswork out of your training. With my help you'll gain strength, awareness and connection with your body, feel informed about the changes and thrive in the gym.
Your training doesn't need a complete overhaul, but it should be adapting and evolving to your changing needs.
THE PRE-NATAL PROGRAM INCLUDES
Gym or Home Program
Online or In-Person Available
Core Training + Strengthening Regimen
Mobility Work To Keep Posture + Alignment Optimal
Pelvic Floor Exercises + Release Work
Specific Training Plan Based On Your Current Training Level + Trimester
Cardio Regimen
Nutritional Regimen
Weekly Check-ins
Supplement Recommendations
Training Form Video Assessments
Youtube Private Playlist Accessibility For “How To” Movements + Demonstrations For The Team Only
program features
BREATHING
Learning to breathe correctly is the foundation of every program. It's a powerful tool to stabilize and support your body during movement, manage intra-abdominal pressure and keep your body strong.
CORE & PELVIC FLOOR
Another focus within the program is performing core + pelvic floor work. The goal is to focus on making sure we can tighten and keep core functioning as baby continues to grow and develop throughout your pregnancy. In all reality, as baby grows and changes, so is your body! We have to be able to keep up with those demands. Regardless if this is your 1st or 5th pregnancy, a strong core is crucial for carrying the increasing weight of the baby and making sure that you can continue to function with ease & minimal pain!
MODIFICATIONS
There is a lot of changes that come with changes and we know that we can’t control every variable - but we do have control of what you are doing in the gym as far as exercise and the intention behind performing those movements. Modifications are implemented to allow you to continue move forward instead of eliminating a movement pattern entirely!
PELVIC STABILITY
Each program includes approaches to prevent and reduce common prenatal discomforts such as pelvic pain, SI Joint or low back pain! I focus on movements that build and maintain pelvic, core and hip stability.
BIRTH PREP
From 35+ weeks, programs include birth prep exercises that relax and lengthen your pelvic floor, open your hips, get you familiar with common pushing positions and leave you going into labor/delivery with trust and confidence in your body.
You enjoy lifting, but are unsure how to safely navigate this season of your life.
You are experiencing pain/discomfort or pelvic floor symptoms that are effecting your every day life. You want to do what you love, but need guidance on how to get there.
You want a personalized approach to your training with feedback and specific progressions.
You are willing to make the financial investment and are committed to the training. I can guide you and provide the tools however YOU are doing the work.
this is for you if
Personalized Meal Plan
Nutrition is the key to driving your results and reaching your goals! With a tailored meal regimen created based off of your lifestyle and goals, you’ll learn what foods work with your body and why food is an important factor in your journey!
Personalized Workouts
In order to change your physique, the next step aside from nutrition, is your training. I create a customized training regimen for you to follow based off of what you have available (equipment wise). I offer both home and gym options!
Accountability
Having someone hold you accountable within your journey can make all the difference! It’s easy to get off track - I’m here to hold you accountable in your journey and help you reach your goal(s)!
FAQs
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Yes! Pregnancy during training is safe when done in a correct manner. As we go through each trimester, different needs / demands will be required so the program will change as your body does!
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This is all dependent based off of previous pregnancy histories, your current pregnancy, etc. The main thing is if you were not doing high intensity training before pregnancy, immediately jumping in to that during is not always recommended. However, you can begin slowly implementing physical movement which will be tailored to you and your training experience!
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As we go throughout your pregnancy & approach each trimester, we will assess how you are feeling. When it’s time to scale back a bit more on higher intensity training will be during the 3rd trimester when we want to prioritize mobility + release work while still doing exercise.
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Yes. That is highly encouraged! There is a specific way to train core during pregnancy. The reason training core during pregnancy is important to be able to keep your abdominal wall functional as it changes throughout pregnancy & as when you enter your post-partum period after giving birth! The work starts during your pregnancy to build that strength!
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Yes! The entire program is designed to better prepare your body for labor & delivery! The third trimester period is when we really want to focus on those aspects a bit more heavily.
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Yes! Absolutely!