Prenatal Online Training
M E
N U
personalized fitness programming
Prenatal Online Training
M E
N U
personalized fitness programming
pregnancy
postpartum
RETURN TO STRENGTH
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'STRONG IN MOTHERHOOD' MONTHLY POSTPARTUM PROGRAMS
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With years of hands on training and education, as well as experiencing my own pregnancy, I take the guesswork out of your training. With my help you'll gain strength, awareness and connection with your body, feel informed about the changes and thrive in the gym. Your training doesn't need a complete overhaul, but it should be adapting and evolving to your changing needs.
Initial assessment to screen for mobility, core, pelvic floor, general strength/movement patterns
Individualized and progressive training
3-5 workouts per week
Video demonstrations, form breakdowns and feedback
Weekly checks with feedback provided in True Coach
Optional monthly video check ins
$250 per month
Navigate your pregnancy with strength and confidence
Feel supported every step of your pregnancy fitness journey. Together, we make sure that what you are doing in the gym is benefiting your daily life, long term pelvic health & setting your up for a successful postpartum recovery.
GUIDANCE AND SUPPORT
Walk into the gym with the confidence that what you are doing is benefitting you long term. I'm there reviewing your form, giving you the steps to reduce or manage symptoms, answering any questions/concerns and providing you with the tools to bring awareness to your body.
Evidence based programming factoring in your core and pelvic health, long term function and performance, your specific goals and your unique body and pregnancy.
STRATEGIC PROGRAMMING
EXERCISE BREAKDOWNS
Each program has a resource e-book with more guidance on how to breath, how to adjust your workouts, how to correctly and safely set up for lifts, how to manage symptoms and so much more. Education is SO critical for this chapter of womanhood.
GET STARTED TODAY!
Breathing
Learning to breathe correctly is the foundation of every program. It's a powerful tool to stabilize and support your body during movement, manage intra-abdominal pressure and keep your body strong.
Core & Pelvic Floor
My approach is so much more than just creating a fitness program for you. I also educate you on your changing bodies and how to preserve your core and pelvic health. Long term function is your goal. This season is only temporary.
Modifications
We cannot control every variable associated with pregnancy but we do have control of what you are doing in the gym and your intention around exercise. Understand how to actually listen to what your body is telling you and when/how to make adjustments to your workouts. This can then set you up for a strong, safe and faster return to exercise postpartum.
Pelvic Stability
Each program includes approaches to prevent and reduce common prenatal discomforts such as pelvic pain, SI Joint or low back pain! I focus on movements that build and maintain pelvic, core and hip stability.
Birth Prep
From 35+ weeks, programs include birth prep exercises that relax and lengthen your pelvic floor, open your hips, get you familiar with common pushing positions and leave you going into labor/delivery with trust and confidence in your body.
programming features
client testimonials
"Emily is an incredible trainer. She kept me moving throughout my pregnancy. I am confident that her programming was a huge contributing factor for why my pregnancy was so easy, my delivery was quick and my recovery from pregnancy and delivery were so fast. I could not imagine being pregnant or recovering without her. I cannot sing her praises enough!"
- juliann kelley
You enjoy lifting, but are unsure how to safely navigate this season of your life.
You are experiencing pain/discomfort or pelvic floor symptoms that are effecting your every day life. You want to do what you love, but need guidance on how to get there.
You want a personalized approach to your training with feedback and specific progressions.
You are willing to make the financial investment and are committed to the training. I can guide you and provide the tools however YOU are doing the work.
Custom Program is for you, if:
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FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
SIGN UP
FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
As long as you have clearance from your dr, then absolutely YES! You will need to adjust your breathing techniques, reduce intensity and make exercise modifications along the way, but a strong pregnancy is so beneficial for both mom and baby! Some great examples are; lifting weights will improve your ability to adapt to the increased demands of pregnancy; it can reduce prenatal pain or discomfort; decrease the likelihood of complications like gestational diabetes or hypertension; enhance your postpartum healing and gives you a sense of strength and power in your body at a time where a lot feels out of your control.
SIGN UP
FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
Your pre/post natal training goes far beyond modifications. The general guidelines & do's and don't of pregnancy do not factor the individual and training variables at hand and simply label movements as 'safe' or 'unsafe'. What works for you, may not work for someone else and vice versa. Personal training is tailored to the individual, why should pregnancy be any different? We work together to find what works for you.
SIGN UP
FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
Adjusting your mindset during pregnancy is key! If you are questioning whether you should be doing something, or you're unable to breath through the reps, its uncomfortable etc.. then you're likely doing too much. I provide you with the tools to know how to actually listen to what your body is telling you and what that means. We communicate throughout every stage of the program, I review form and check in weekly in the app as well as monthly on the phone/video.
SIGN UP
FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
Absolutely. Implementing the CORRECT core exercises can drastically improve your pregnancy. A strong, functional core will provide many benefits like preventing or reducing low back pain, SI joint and pelvic pain, incontinence, diastasis recti, improve your ability to push and speed up your postpartum recovery. The biggest thing to keep in mind is that every pregnancy is different and some core exercises may cause more harm then good. It's how your body handles the movement, not necessarily the exercise itself.
SIGN UP
FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
Yes. Each program will contain movements from 34/35 weeks that will get you comfortable in common pushing positions, relax your pelvic floor, hip mobility, and general movements that feel GOOD and released tension from your body. You have my knowledge as both a Pre/Post Natal Specialist AND Birth Doula. I also offer additional childbirth education here.
SIGN UP
FAQ
IS STRENGTH TRAINING DURING PREGNANCY SAFE?
What can I/Cant I do when Pregnant?
HOW WILL I KNOW WHEN IT'S TIME TO MODIFY OR SCALE BACK?
CAN I DO CORE EXERCISES WHILE PREGNANT?
Will there be labor/delivery prep?
I AM NOT PREGNANT BUT HOPING TO BE SOON. CAN I STILL WORK WITH YOU?
Of course. I work with many women preconception or in between pregnancies. Prepping yourself with the knowledge and education prior to pregnancy is only going to set you up for success.