GO TO
BUMP & ME:
PRENATAL WORKOUT
Who is this for? The days of “take it easy” and “get your rest” have been roundly proven as unhelpful advice by today’s medical community. Any healthy pregnant woman can and should workout. Both physically and mentally; Giving birth is an Olympic event that you definitely should be training for!
How is this better than any standard class? If you enjoy high intensity interval training (H.I.I.T), you’ll be hard pressed to find a single one that caters to the low impact needs of prenatal women. Our class is both fun and challenging while also focusing on what pregnant women need the most; Working on the core with diaphragmatic breathing and pelvic floor activation.
How difficult is this class? The class can be adjusted to any fitness level but it is at its core a strength training program and should feel challenging. As your belly grows your body can be trained to lift that extra weight in order to lessen soreness and pain and prevent injury. In addition, we incorporate low impact cardio intervals to prepare you for labor.
Will this class help me if I’m not yet showing ? YES. These classes are kept small and focus on form and functional training of the body as a whole. In fact, even if you’re not pregnant at all – it’s still a great well rounded workout.
At what point can I no longer work out? We adjust this class for every trimester so there is no reason for a healthy woman to stop training if she feels up for it. Modifications can be made for all stages of pregnancy.
Who is this for? The days of “take it easy” and “get your rest” have been roundly proven as unhelpful advice by today’s medical community. Any healthy pregnant woman can and should workout. Both physically and mentally; Giving birth is an Olympic event that you definitely should be training for!
How is this better than any standard class? If you enjoy high intensity interval training (H.I.I.T), you’ll be hard pressed to find a single one that caters to the low impact needs of prenatal women. Our class is both fun and challenging while also focusing on what pregnant women need the most; Working on the core with diaphragmatic breathing and pelvic floor activation.
How difficult is this class? The class can be adjusted to any fitness level but it is at its core a strength training program and should feel challenging. As your belly grows your body can be trained to lift that extra weight in order to lessen soreness and pain and prevent injury. In addition, we incorporate low impact cardio intervals to prepare you for labor.
Will this class help me if I’m not yet showing ? YES. These classes are kept small and focus on form and functional training of the body as a whole. In fact, even if you’re not pregnant at all – it’s still a great well rounded workout.
At what point can I no longer work out? We adjust this class for every trimester so there is no reason for a healthy woman to stop training if she feels up for it. Modifications can be made for all stages of pregnancy.
BABY & ME:
POSTPARTUM WORKOUT
Who is this for? Any woman who has given birth is considered postpartum. That being said, new moms (2 – 12 months) will especially benefit from programing designed to strengthen the core and pelvic floor.
How is this better than any standard class? Most importantly it is SAFER. There are a multitude of fitness classes that have no idea how unique and different the postpartum body is. We use knowledge gained from several paths of pre/postnatal certification (SEE HERE) to ensure that every exercise is safe while still being challenging and strengthening/recovering your core. Classes are small and we focus on FORM above all else. Modifications are made to suit the type of birth.
How difficult is this class? The class can be adjusted to any fitness level but it is at its core, a low impact – high intensity interval training (H.I.I.T) program and should feel challenging. A good rule of thumb when choosing weights is to ask yourself, “How much will my baby weigh in a few weeks?” You should be training to lift that amount.
What are postpartum targeted exercises? The class will shadow the new and sometimes awkward movements of a new mom, such as holding your baby, lifting in and out of the crib, carrying a car-seat, etc… Babies grow quickly so it’s important to activate the muscles involved with these tasks while properly activating the core.
Can you help me with my individual challenges? YES. Classes are purposefully kept small and we give the same caution for your body as you would get from personal training. Every new client is given a short one-on-one assessment where we talk about any range of issues which may have arisen from birth such as diastasis, pelvic floor dysfunction, leaking, muscle/joint pain, etc… so that special attention and modifications to her program can be made.
Who is this for? Any woman who has given birth is considered postpartum. That being said, new moms (2 – 12 months) will especially benefit from programing designed to strengthen the core and pelvic floor.
How is this better than any standard class? Most importantly it is SAFER. There are a multitude of fitness classes that have no idea how unique and different the postpartum body is. We use knowledge gained from several paths of pre/postnatal certification (SEE HERE) to ensure that every exercise is safe while still being challenging and strengthening/recovering your core. Classes are small and we focus on FORM above all else. Modifications are made to suit the type of birth.
How difficult is this class? The class can be adjusted to any fitness level but it is at its core, a low impact – high intensity interval training (H.I.I.T) program and should feel challenging. A good rule of thumb when choosing weights is to ask yourself, “How much will my baby weigh in a few weeks?” You should be training to lift that amount.
What are postpartum targeted exercises? The class will shadow the new and sometimes awkward movements of a new mom, such as holding your baby, lifting in and out of the crib, carrying a car-seat, etc… Babies grow quickly so it’s important to activate the muscles involved with these tasks while properly activating the core.
Can you help me with my individual challenges? YES. Classes are purposefully kept small and we give the same caution for your body as you would get from personal training. Every new client is given a short one-on-one assessment where we talk about any range of issues which may have arisen from birth such as diastasis, pelvic floor dysfunction, leaking, muscle/joint pain, etc… so that special attention and modifications to her program can be made.
JUST ME:
BREATHING WORKSHOP
If you’ve even taken a meditation or yoga class, you’ll quickly realize the attention given to the exercise of simply breathing. They may tell you to take deep breathes but likely they won’t truly explain you HOW to do it.
In this class, we take a few minutes – Just for you.
We’ll walk you through a complete explanation on how to breath naturally and effectively. This might sound obvious but the vast majority of people are surprised to find out that they don’t breath as effectively as possible.
Both prenatal and postpartum women often experience a hard time breathing, which results in a dysfunctional core. The diaphragm is the most important and underutilized core muscle. By learning how to take a diaphragmatic breath, engage your TVA, and activate your pelvic floor, you will learn how to properly use your core. This will also help with incontinence. While having incontinence is common, it is not normal. Strengthening those muscles will help you prepare for labor and recover quicker postpartum.
The truth is, when we breath properly, we fuel our body more efficiently and in doing so any and every exercise becomes not just more effective but also easier to do. Every person both young and old, female or male will benefit from this.
If you’ve even taken a meditation or yoga class, you’ll quickly realize the attention given to the exercise of simply breathing. They may tell you to take deep breathes but likely they won’t truly explain you HOW to do it.
In this class, we take a few minutes – Just for you.
We’ll walk you through a complete explanation on how to breath naturally and effectively. This might sound obvious but the vast majority of people are surprised to find out that they don’t breath as effectively as possible.
Both prenatal and postpartum women often experience a hard time breathing, which results in a dysfunctional core. The diaphragm is the most important and underutilized core muscle. By learning how to take a diaphragmatic breath, engage your TVA, and activate your pelvic floor, you will learn how to properly use your core. This will also help with incontinence. While having incontinence is common, it is not normal. Strengthening those muscles will help you prepare for labor and recover quicker postpartum.
The truth is, when we breath properly, we fuel our body more efficiently and in doing so any and every exercise becomes not just more effective but also easier to do. Every person both young and old, female or male will benefit from this.