FemFit Life’s prenatal fitness program is built to benefit mother and child. Through the online and face-to-face programs, the Mother-to-Be will learn functional training for day-to-day activities, managing the ever growing baby bump and postural changes that occur. We will move through focused breath, ease in motion and connecting with baby and body as one. We will learn proper exercises to build strength, endurance, and ease your entire pregnancy, birth, and post-partum. The program and exercises are designed to lessen round ligament pain, varicose veins, and stretch marks while improving proper weight gain, movement, and core strength.
Benefits For Mom
- Less time in labor.
- Less weight gain (maintaining healthy weight gain, minimizing preeclampsia, gestational diabetes, etc.).
- Fewer pregnancy discomforts.
- 35% decrease in need of epidural (increases the body’s natural adrenaline, endorphins and oxytocin capacity).
- Significant decrease in exhaustion from labor.
Benefits For Baby
- Increased nutrient and waste exchange – placenta functions much better.
- Fewer fetal interventions and complications.
- Tend to be more alert and easy to care for, with better results on intelligence tests and physical performance.
- Positive long-term effects for metabolic and cardiovascular health.
Benefits For Both Mom & Baby
- Drastic reduction in the need to induce or stimulate labor.
- 75% decrease in likelihood of a C-section.
- Much less time spent in labor.
- Better postnatal bonding for mother and baby.
Prenatal Fitness Programs
First Trimester Prenatal Fitness
Initial Assessment (90mins) – $120
One Session Per Week – $75 each
Two Sessions Per Week – $65 each
Women tend to find out that they are expecting anywhere from 4-8 weeks into the pregnancy, so the first trimester is priced on a per session basis (plus the required initial assessment).
Congratulations! Once you’ve found out that you’re pregnant, you quickly come to the realization that your body is going to go through some drastic changes as you grow a little one inside of you and prepare for the amazing, yet strenuous task of birthing. Getting off to the best start possible is important as it provides your baby and your body with with health and fitness required to create better development and an easier birth scenario. The First Trimester Prenatal Fitness focuses on creating a personalized plan with health and fitness goals catered to your current physical condition and/or restrictions. This segment includes:
- Personal Assessment
Determining your current condition allows us to develop the right health and fitness plan for you. This “active” assessment provides basic and functional movements to uncover postural and fitness issues that need to be addressed. - Postural Alignment
Creating a foundation for correct exercise and resetting current imbalances and misalignment created by daily activity (or inactivity) such as sitting or slouching, which become amplified by the added weight and discomfort of carrying your baby. - Core Training
Focused on developing inner-core abdominal muscles which are essential for easing the birthing process and successful postnatal recovery. - Cardio Training
Exercises that increase heart rate and focus on building better breathing techniques and endurance required throughout the birthing process. - Strength Training
Using full body weight and/or equipment to strengthen muscles and tone the body. This not only helps you look and feel better, but also prepares you for the delivery of your baby.
Second Trimester Prenatal Fitness
14 Week Fitness Program
Weeks 13 – 27
One Session Per Week – $1050
Two Sessions Per Week – $1820
Unlimited access to Group Classes and FemFit Adventure Days is also available for an additional $300 per trimester. In addition to private one-on-one sessions, these group classes allow you to work towards your goals with other like-minded women and mothers-to-be.
Usually, entering the second trimester is accompanied by an easing of the exhaustion and nausea that can often burden mothers-to-be during the first trimester. As your energy levels increase, this is the time most pregnant women decide to engage in a committed fitness plan. Second Trimester Fitness continues the foundational fitness training of the first trimester and begins preparation exercises for the rest of your pregnancy and labor. This segment includes:
- Belly Pumping & Pelvic Floor Activation
A unique and thorough approach for deep core activation, Belly Pumping Training focuses on using diaphragmatic breathing, activating the inner-core abdominal muscles and bringing awareness and strength to the pelvic floor. - Mind & Body Visualization Exercises
Guided meditation and coaching through breathing and movement to help you visualize a smooth labor process and successful delivery. - Postural Alignment
Continuation of correct exercise to align your body and ease the effort and discomfort of carrying your baby. - Functional Training
Working with muscles and movements for daily or repetitive motions you’ll experience while carrying a baby inside your belly and as you carry your growing baby after birth. - Core Training
As your baby develops and grows, these exercises are modified to ensure safety for mommy and baby while continuing to focus on inner-core abdominal muscles. - Cardio Training
Continuation of exercises to improve breathing techniques and endurance, preparing you for the birthing process. - Strength Training
Modified exercise routines that primarily utilize body weight allow you to continue to build muscle strength while reducing the risks of incorrect exercise that may harm your body or your baby.
Third Trimester Prenatal Fitness
13 Week Fitness Program
Weeks 28 – 40
One Session Per Week – $975
Two Sessions Per Week – $1690
Unlimited access to Group Classes and FemFit Adventure Days is also available for an additional $300 per trimester. In addition to private one-on-one sessions, these group classes allow you to work towards your goals with other like-minded women and mothers-to-be.
As you approach the big event, you’ve become accustomed to carrying some extra weight, and hopefully, you’re well on your way in preparation for the “big push.” This is the time to focus your mind and body to work together and be ready for the changes and challenges that come with motherhood. Third Trimester Prenatal Fitness is all about creating the best opportunity for a successful labor and delivery. This segment includes:
- Belly Pumping & Pelvic Floor Activation
Focusing on proper function throughout pregnancy reduces your susceptibility to incontinence and pelvic organ prolapse, prepares your breathing for birth, and increases pelvic floor strength for moving baby through at the time of need. - Mind & Body Visualization Exercises
Guided meditation and coaching through breathing and movement to help you visualize a smooth labor process and successful delivery. - Labor Training
Bringing you to a state of function and visualization as if in labor using strength training, body weight training, and breath to build muscle endurance, cardiovascular endurance, mind-body connection, mommy-baby connection and a deep understanding of labor itself. This Training will give you great mental, physical, and emotional stamina for the upcoming “marathon” we call birth. - Functional Training
Working with muscles and movements for daily or repetitive motions you’ll experience while carrying a baby inside your belly and as you carry your growing baby after birth. - Core Training
As your baby develops and grows, these exercises are modified to ensure safety for mommy and baby while continuing to focus on inner-core abdominal muscles. - Cardio Training
Modified exercises to improve breathing techniques and endurance that take into account your mobility and the safety of your baby, while preparing you for the birthing process. - Strength Training
Modified muscle toning routines that primarily utilize body weight allow you to continue to build strength while protecting your body or your baby.