Pre/ Postnatal Fitness

Babies are always welcome! This is a judgement free zone. If you need to take a minute to cuddle or feed your baby, use your time as you feel it is needed.

I am always available to lend a helping hand if needed.

Absolutely not! All women in any age or stage of life can benefit from core and pelvic floor work! The more the merrier!

Through my performance based model, I will help you better understand how to activate and lengthen your pelvic floor muscles to help prepare you for birth. We will work through 360 breathing to activate and strengthen you core postpartum, helping to resolve any degree of diastasis recti. Also, I will not only help you prepare for labor intensity and help your body recover from labor, but hope to provide you with a community of people to help you stay consistent in your fitness journey.

Each class begins with a quick and engaging warm-up to activate our core muscles and pelvic floor, ensuring you’re all set for an effective workout. We'll take a moment to go over the overall class flow, and I’ll demonstrate the various movements we’ll be doing together. The workouts are structured to start with strength training, utilizing resistance bands or dumbbells to build our strength, followed by an energizing cardio session, and then we’ll wrap things up with focused core exercises. Throughout the workout, I’ll be right there with you, reminding you about proper breathing techniques, assisting with your form when needed, and gently pushing you to reach your personal best when necessary.

Your pelvic floor muscles are the muscles that provide support for your bladder, bowels, and reproductive organs. During pregnancy they help hold baby in place. When you deliver your baby, your pelvic floor muscles lengthen and relax in order for your baby to move out of the birth canal. After delivery (c-section or vaginally), those muscles are going to be weaker and stretched and need to be worked in order to help provide support to those same organs.

This was my main issue when I started working out again postpartum. If you are not engaging your pelvic floor muscles during each movement you are doing, those muscles will not get stronger. Through breathing, you can engage your pelvic floor muscles during your squats, bicep curls, and lunges, but on the other hand, if you are not breathing correctly, you can do more harm than good.

When you first get pregnant, working out can be scary and, not to mention, you might not feel your best. Performance based training helps digestion and circulation, which in turn, may help limit those feelings of heartburn, indigestion, nausea, and fatigue. Working out during pregnancy will also help prepare your body for the marathon of labor.

Postpartum exercise can begin after you get clearance from your doctor, usually at your 6 week appointment. But you can resume 360 breathing and Pelvic Floor Activation exercises as soon as you feel comfortable enough to do so!

During and after pregnancy, the American College of Obstetricians and Gynecologists recommends that pregnant and postpartum women should be engaging in moderate intensity exercise at least 20-30 minutes each day, on most or all days of the week.