Fitness
Sessions last around 60 minutes and evolve throughout pregnancy and the postpartum period, but always begin with core and pelvic floor activation, followed by functional strength training. During the third trimester, we integrate labor interval training to help prep you for labor and birth.
Functional strength training helps mitigate discomfort from alignment shifts during pregnancy and prepares you for returning to activity postpartum, along with many other benefits.
Sample session · 1st / 2nd trimester
- 5–10 min
- 360 breathing and pelvic floor activations (PFAs)
- 5–10 min
- Dynamic warm-up & self-myofascial release
- 30–40 min
- Functional strength training: full-body session with approx. 5 movements
- Lower body unilateral
- Lower body bilateral
- Upper body push
- Upper body pull
- Core
- 5–10 min
- Cool down
Sample session · 3rd trimester
- 5–10 min
- Pushing practice and patterned 360 breathing
- 5–10 min
- Dynamic warm-up & self-myofascial release
- 30 min
- Functional strength training: full-body session with approx. 5 movements (see 1st trimester sample)
- 10 min
- Labor interval training: alternating interval work with rest in comfort positions, mimicking the timing of contractions
- 5–10 min
- Cool down
Sessions can take place in your building gym, apartment, or external wellness space (inquire for details).