Let’s be honest…
Most women struggle through pregnancy. Between sciatica, back pain, pelvic pain, morning sickness and your changing body, it’s not a great time…
But why suffer needlessly?
Let’s look at the facts…
Women who exercise during pregnancy experience less pelvic pain, less back pain, and have shorter labours. It’s literally a fact!
A systematic review and meta-analysis published in European Pain Federation EFIC® analyzed 11 randomized controlled trials involving 2,347 pregnant women. The study found that exercise during pregnancy reduced the risk of low back pain by 9% and decreased the severity of lumbopelvic pain during and after pregnancy.
A randomized clinical trial involving 508 healthy pregnant women examined the effects of a moderate aerobic exercise program throughout pregnancy. The study found that women who participated in the exercise program experienced a shorter first stage of labor (409 minutes vs. 462 minutes), a shorter total duration of labor (450 minutes vs. 507 minutes), and a reduced likelihood of requiring an epidural compared to the control group .
These findings align with other studies indicating that regular physical activity during pregnancy can lead to shorter labor durations and a decreased need for interventions such as cesarean sections and instrumental deliveries .
In summary, engaging in regular, moderate exercise during pregnancy can alleviate common musculoskeletal discomforts and contribute to a more efficient and less complicated labor process.
“What do you mean exercising during pregnancy not only makes my postpartum recovery and weight loss easier, but birth faster?!”
—Every woman who hasn’t signed up to a maternity program yet
What Does the Program Cover?
Pregnancy Safe Strength
Strength sessions focused around simpler, easier movements that are safe for all stages in pregnancy. These programs are built as to cater towards your needs, no matter how tired and sore you might be feeling. Modify the intensity depending on how much energy you have.
Birth Prep Focused Mobility
Hips, shoulders, and back, we focus on everything. Because let’s be honest, your whole body is under strain, not just your hips.
Core & Cardio
Cardio that is focused around heart health and healthy circulation. The program also includes pregnancy safe core exercises, avoiding all the movements we’ve been advised against.
So, what’s included?
12 Week Program
Broken into 3 training blocks built to suit your growing belly and the challenges that pregnancy brings.
Nutrition Guide
A guide to navigating nutrition during all three trimesters of pregnancy. We look at ways to improve energy where we can and ensure we get in protein and the essential vitamins needed for a healthy pregnancy.
Private Group Access
Be a part of a private group chat where other mothers and mothers-to-be can connect, encourage and experience together.
Educational videos
around what exactly is happening in your body and how that relates to your personal fitness and nutrition needs.
What’s included in each training block:
2 lower body workouts
2 upper body workouts
A pregnancy safe core circuit
Birth prep mobility
Cardio workout
During this program we are focusing on quality over quantity, moving pain free, and training muscle through this next building phase where your body is prioritizing nurturing your little one.
During pregnancy women become a lot more catabolic, meaning it is harder to retain, let alone grow muscle, so the focus is really on setting ourselves up for an easier birth and postpartum in that department. With that said, for the odd few who find pregnancy a breeze, this is not the case, so don't sell yourself short if you are feeling amazing.
During pregnancy the body starts to release a peptide hormone call relaxin, which ultimately does just that, relaxes everything. This is great for birth, but can cause issues with movement and exercise. We have to be a lot more careful and aware when training as it is easier to dislodge and pull muscles and joints. Due to relaxin a lot of women will experience sciatica and overall hip pain as everything in the hip joint becomes loose and unstable. This is where activation work, making sure the joints are working through their full range of motion, and strengthening the surrounding areas are important!
We Understand Pregnancy
Your core is another thing entirely. Training core begins to look a little different. Due to the growing orb underneath your abs, you progressively lose control and strength. Rectus diastasis affects over 80% of women, for some it is simply unavoidable. This is not a BAD thing we should be afraid of. In fact it's highly necessary to create room for your little one, however we can set ourselves up for a better postpartum by working to retain a level of core control with deep core training. Your core is made up of so much more than your "abs".
Due to Rectus diastasis there are a few movements and exercises that aren't advised, and you will find that as this program progresses along with your pregnancy we take those factors into account.
What if I want to renew?
The program runs for 12 weeks, but if you want to extend access to the app afterwards then an extension is allowed for a small fee, dependent on the length of the extension. There is also options for one-on-one coaching if you desire more of a personalised approach after you finish the program.
FAQS
What trimesters is it designed for?
The program was written with all stages in mind, however, think of each training block as the ideal length of time to get you back into training in the second trimester, assuming you put the gym on pause during the first trimester.
What If I can’t do some of the exercises?
Not a problem! There are alternatives available. All you have to do is message in the in app messaging feature and I can make custom adjustments for you.
Do I have to do all the training days?
Take what you need, leave the rest. If all you can manage is two training days a week, that is fine, do an upper and a lower day. If you can do all of it, then great! It is designed to give you options for different forms of movements based off of your needs and energy.
What if I don’t know how to do some of the exercises?
The app has video tutorials with recorded voice over instructions, so anyone can do it! If you still have issues with a movement, whether its the execution or understanding it, I am always available via in app messaging for further instructions. Add your pricing strategy. Be sure to include important details like value, length of service, and why it’s unique.
Is there an at home option?
Yes there is! Again, simply message and I can make those adjustments for you based off of what equipement you need.