Customized routines combining strength, flexibility and cardiovascular training are implemented within the privacy of your home. The primary goal of these programs is to have fit and healthy pregnancies, easier labors and speedy recoveries.
The first session lasts one hour and a half and includes a complete health history and screening. We gather general information about you, discuss your goals, review your medical history, collect obstetrical and gestational infornation and determine your nutritional and fitness baseline. The basic concepts and goals of pre and postnatal fitness training are reviewed, followed by a fitness evaluation to determine your physical strengths and weaknesses. Each session thereafter lasts one hour, during which exercise bands and the mother's body weight are used to facilitate the workouts.
Total body strength and flexibility routines are done to prevent excess weight gain, help ease the burden of carrying extra weight, reduce stress, boost self confidence, minimize fatigue, improve posture, increase energy and endurance, prevent injury and lift spirits.
In addition, we teach you to strengthen key muscle groups which directly aid in the pushing phase of labor, significantly reducing pushing time, reducing the need for unplanned cesarean birth, helping to avoid episiotomy as well as preventing urinary incontinence and prolapsed uterus.
Unique abdominal exercises are learned to prevent diastasis, a separation of the rectus abdominus, the outermost layer of the abdominals, thereby helping to prevent or minimize low back pain and significantly ensure the return of your postpartum belly to its prepregnancy shape.
Breathing techniques are introduced to help meet your greater oxygen demands due to increased blood volume and also to help reduce stress. Relaxation and visualization techniques are learned as well to help calm your anxieties about the birthing process and help cope with the everyday demands of pregnancy in general.
After you deliver and receive a doctor's clearance to resume exercising, we will start a comprehensive exercise program, comprising strength, flexibility and cardiovascular routines, to help restore your body to its pre pregnancy state and to help you meet the challenging physical demands of motherhood.
In short, expectant mothers learn strategies to help prepare for the physical, emotional and mental demands of pregnancy, labor, recovery and beyond.