TRAINING FOR YOUR PREGNANCY, bIRTH, POSTPARTUM RECOVERY, AND BEYOND
For most women, labor and delivery will be the single most grueling physical and mental event of their lives. Childbirth is far longer and more taxing than running a marathon, yet most women don’t train for labor, physically or mentally.
At Fit For Birth, you can train with pre & postnatal fitness experts who know how to assess the pre & postnatal body and who will create safe, effective, fun, and individualized workout programs to help you have a strong pregnancy, delivery, and recovery. Our training program is 100% virtual so you can train from anywhere in the world!
Interested in Pre / Postnatal Personal Training?
Reach out to chat with a Fit For Birth team member about our training program!
why train during pregnancy and postpartum?
Exercise during pregnancy has been research-proven to substantially help:
Your Pregnancy
- Fewer pregnancy discomforts (like weakness, lack of stamina, increased immunity, and energy)
- Prevent Diastasis Recti (separation of the abdomen) during pregnancy and increased likelihood of full recovery after delivery
- Relief from common prenatal discomforts such as Symphysis Pubis Dysfunction, Pregnancy-Related Lower Back Pain, Sacroiliac Joint Dysfunction, Sciatica, and Piriformis syndrome
- Less weight gain
Your Labor
- 33% less time spent in labor
- 35% decrease in the need for pain relief
- 50% decrease in the need for interventions to induce or stimulate labor
- 55% decrease in the need for episiotomy (surgical cut into the vagina during labor)
- 75% decrease in exhaustion during labor
- 75% decrease in the need for operative intervention (including major surgery like C-section)
Your Baby
- Increased health and intelligence scores
- Improved nutrient and waste exchange via improved placenta function
- Reduced fetal interventions during birth (such as forceps, vacuum, and in-utero surgery)
- Reduced fetal-affected complications (like bleeding, ectopic pregnancies, miscarriage, hypertension, intrauterine growth restrictions, infections, diabetes, and low amniotic fluid)
- Reduced likelihood of macrosomia (Excessive birth weight baby)
ABOUT THE training PROGRAM
We offer an online, 12-week transformative program guided by our expert pre & postnatal trainers. Our program is rooted in the concept of “Corrective Exercise”, where all exercises are specialized movements crafted to address imbalances and strengthen specific areas of your body impacted by pregnancy and childbirth. The workouts will help you move correctly and feel strong by focusing on improving posture, reducing discomfort and enhancing overall function. All to provide you with a strong foundation for a healthier pregnancy, smoother delivery and quicker recovery.
Over the course of 12 weeks, you will meet with your trainer virtually 3x per week for 40 minutes. Your sessions will include strength, core & flexibility exercises to build confidence in your movements and empower you to navigate this transformative time with strength & grace.
Our one-of-a-kind 12-week training program includes:
- 12 weeks of virtual sessions with our expert trainers
- 3x 40-minute sessions per week
Each month will start with a different assessment and a program tailored specifically to you, your body and your goals. Your fitness program will be unique and individualized for your body & goals, which will typically fall into the following structure:
MONTH 1:
Functional Movement Assessment + Breathing Mastery
At the heart of our method is proper breathing mechanics, the foundation of core function. Month 1 focuses on these key foundational skills by mastering the Core Breathing Belly Pump and strengthening the deep inner core muscles through a variety of exercises.
MONTH 2:
Pelvic Floor Assessment + Inner-Core Mastery
Balanced pelvic floor function is an important, but often overlooked component of core strength. Month 2 incorporates incredible pelvic floor awareness as we expand your exercise repertoire in order to improve muscle balance and strength.
MONTH 3:
Flexibility Assessment + Muscle Alignment Mastery
Flexibility is often taken for granted during pregnancy, but without proper range of motion, your muscle strength and function will be hindered. Adding corrective flexibility to your program will help further balance your musculoskeletal system and keep you moving toward your goals.
ready to get started?
We can’t wait to work with you! You can fill out our form above to discuss the program further with a team member, or if you’re ready to get started, you can sign up for the program below!
“In this season of giving thanks, I want you to know how truly grateful I am for your compassion, wisdom, and expertise in guiding me through the most important moments of my life! I think of you all the time.“
Heidi Rivera-WhitehouseLa Mesa, California, USA
