Prenatal Strength Coaching

Every pregnancy is unique. That’s why I create strength training programs that are safe, effective, and actually enjoyable (because if you don’t like it, you won’t do it). My goal is to help you stay strong, support your body through all the changes, and prepare you for birth.

  1. Maintain or gain strength and muscle mass - Because carrying a baby (and all their stuff) is basically weight lifting. Strength training improves muscle function, bone density, metabolism, and insulin sensitivity while helping prevent those annoying aches in your back, neck, and shoulders.

  2. Improve the function of the pelvic floor - Pregnancy places a lot of stress on the muscles of the pelvic floor. We’ll work on strengthening, relaxing, and improving your mind-muscle connection so you feel more in control (and less worried about peeing your pants).

  3. Prepare your body for birth - Labor is unpredictable but the more prepared your body is, the more confident you’ll feel. We’ll practice breathing exercises and positions that will help you navigate birth with strength and ease!

Ready to feel strong, supported, and actually enjoy your workouts during pregnancy? Apply for a spot in my 1-on-1 prenatal strength training program! I’ll create a customized program to help you build, or maintain, muscle while also reducing your risk of gestational diabetes, high blood pressure, low back pain, excessive weight gain, and a rough postpartum recovery. Pregnancy is tough enough - your workouts shouldn’t make it harder!

Prenatal Strength Training Application https://docs.google.com/forms/d/e/1FAIpQLSdvzlaFkFKlgC5jCd_CCd6YP54GmcZSXsfnY6YO_XCxpXhqdw/viewform?usp=header

Step 1: Choose the 12 week or 24 week option (see below).

Step 2: Apply for prenatal strength coaching https://docs.google.com/forms/d/e/1FAIpQLSdvzlaFkFKlgC5jCd_CCd6YP54GmcZSXsfnY6YO_XCxpXhqdw/viewform?usp=header

Step 3: Wait for an e-mail from me to set up your discovery call (Call to talk more about your needs, to see if we would make a good team, discuss the process, payment collection, and coaching agreement signature)

Step 4: Work together for the next 12 or 24 weeks on maintaining or improving muscle strength and/or mass to help you reach your goals and feel your best during your pregnancy!

Prenatal Strength Training Options

  • Option 1 - 12 weeks

    • $850.00 total cost for all 12 weeks (or 3 payments of $284.00). Payment not collected until after discovery call.

  • Option 2 - 24 weeks

    • $1,700.00 total cost for all 24 weeks (or 3 payments of $567.00). Payment not collected until after discovery call.

  • 4 strength focused workouts per week (up to 5 depending on your goals and experience)

  • Each strength focused workout will fit into your realistic timeframe (as quick as 20 minutes or as long as 1 hour)

  • Warm up and cool down routine included

  • Access your customized strength training program through the Everfit App

    • video/photo demonstrations

    • exercises, reps, sets, rest times, weight to use, and notes provided for you by me

    • Receive reminder notifications for each workout, coaching call, and e-mail check-in for accountability

  • Strength workouts will be specific to your goals, use progressive overload to increase strength and muscle mass, use variation to keep making progress and reduce the chance of plateau

  • Cardiovascular fitness is incredibly important and encouraged outside of your strength training program! Walking, cycling, and swimming are a few options.

    What to Expect/Outcomes of Your Program:

  • Customized workouts that focus on your goals and will be progressive, adaptable, and carry over to daily life activities

  • Program will take into account what you enjoy, the equipment that’s available to you, your current fitness level, your schedule, your symptoms, and other life demands

  • Reduce bodily aches and pains and symptoms of the pelvic floor, such as pain and urinary incontinence

  • Boost your energy

  • Maintain or improve strength and muscle mass

  • Monthly coaching calls for support, accountability, education, program adjustments if needed

  • Weekly e-mail check in to go over progress

  • Nutrition guidance and education

  • Breathing techniques and positions to prepare for labor and birth

  • Comprehensive (local) referral network - from OBGYN care to Diabetes management to myofascial release to pelvic floor physical therapy

  • Support. I know that pregnancy can feel isolating and challenging. As a mom of two, I am here to lend an ear and refer you out to the proper healthcare provider when needed.

Not ready for 1 on 1 coaching but still looking for a complete strength training program to follow? Check out my 12 week self-guided strength training program here!

Email me today to start the process with a discovery call!