Exercise during pregnancy
Congratulations on your pregnancy and wanting to stay active! Regular exercise during pregnancy can reduce back pain, ease constipation, promote healthy weight, decrease risks of preeclampsia and gestational diabetes, strengthen key muscles and helps you lose weight after the baby is born. As long as your doctor hasn’t given you any restrictions, most women can be active their entire pregnancy.
Being active while pregnant means taking into account the changes of your body and addressing safety concerns. I offer the following services to help you with this:
Active Pregnancy Program
Are you pregnant and looking to begin or maintain exercise during pregnancy?
The Active Pregnancy Program will help you commit to being active during pregnancy for the benefit of you and your baby. This program is a comprehensive fitness program that includes cardiovascular exercise, muscle strengthening, core and pelvic floor conditioning, and flexibility. It is designed to safely take you through an exercise progression that takes into account all of the changes your body goes through while pregnant. We will work your entire body using functional exercise, resistance training, Pilates, foam rolling and body-weight exercises. This program is provided in a small group setting (up to 4 mamas-to-be) to foster the friendship, emotional benefits and learning that comes from socializing with other pregnant women.
*No previous exercise experience necessary. Check with your ob/gyn to make sure you are cleared for exercise.
- Wednesdays 5:30-6:15 pm in November, at Northern Liberties home-based studio $20 per session or $136 for 8 sessions (class credit if you have your baby before the 8 sessions end). Registration required. Program is ongoing.
- See December's Merry Fitness Schedule Here.
- Time and day not work for you? Form your own group that fits with your schedule.
Personal and small group training
Personal or small group training is the most customized and inclusive way for you to reach your fitness goals. Personalized training is strategic and takes into account your needs, likes/dislikes, barriers and motivation. To ensure you succeed, I take an integrative approach. We examine your past successes and challenges with nutrition and exercise. You'll complete an activity profile to help us determine where you can easily incorporate more activity that will give you results. We'll also look at the demands of your family life and how that impacts your fitness routine and ways it can enhance your fitness journey. To learn more about what you'll get from training with me, click here.
A typical 60-minute session includes:
- 45-minute customized and comprehensive workout (you'll also receive a workout to do while we're not together)
- 15-minutes to focus on goals, nutrition, challenges, new strategies, successes, opportunities and resources
Support from friends and family is strongly encouraged
I will be there to support you every step of the way, but having the support of family and friends not only makes reaching your goals fun, but it helps you stay committed. As an incentive the full session rate is the same for one person or to workout with up to three others! Workout buddies do not have to be pregnant or have the same goals as you.
$80/session for up to three people
Philadelphia home-based studio in Northern Liberties or your location with additional cost determined by travel time. Ask me about bringing your child.