How does our fitness facility operate? We offer open gym style classes with programming options that can be followed individually by each client. We have several motherhood specific programs that each client will start based on the phase of motherhood they currently are in — pregnancy, postpartum, and beyond.

We offer prenatal programs that focus on strength and conditioning to help pregnant moms meet the demands of pregnancy and labor. Our postpartum programs are designed to support the recovery process with exercise for both vaginal and cesarean births. We are the only facility to offer cesarean specific recovery exercise programming! We also offer women’s strength and conditioning training for women who are several years postpartum or pre-conception, that feel confident with strength training or want specific programming.


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PRENATAL FITNESS

TRAINING PROGRAM

Our prenatal programming is designed to help pregnant mamas adapt to the postural changes due to pregnancy, prepare to meet the demands of labor, and then recover in the postpartum. We want you to move through pregnancy with intention and strength so that the common prenatal discomforts don’t bother you!

Our prenatal training sessions are done as a group, but each workout can be adjusted based on individual needs, to include trimester, fitness levels, and most importantly, how you feel that day.

Workouts are structured to start with a warm up, progress towards intentional strength training and pregnancy-safe conditioning workout, and finishes with mobility work. We love to experiment and learn, so each workout we are more than willing to explore movement to find a variation that fits best for your individual needs!

SAMPLE WORKOUT:

WARM UP: CORE STABILITY WORK, GLUTE ACTIVATION, 90/90 FLOW

STRENGTH: 2-3 ROUNDS 12X SQUAT VARIATION + 10X ALTERNATING BOX STEP UP

CONDITIONING: 15 MINUTES 10 CALORIE BIKE + 200M SANDBAG SHOULDER CARRY + 5X SANDBAG OVER YOKE + 10X SANDBAG SQUAT

MOBILITY: SQUAT THERAPY + CHEST OPENER


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LABOR PREPARATION WORKOUT

During these one-on-one sessions with a certified birth doula, we incorporate exercise induced stress and guided relaxation sequences to help mama learn a conditioned relaxation response to stress.

We explore various laboring positions and introduce labor comfort measures, so that she can discover which methods she prefers and her birth partner can learn how to creatively and confidently support her during labor.

We will help her birth partner guide her through a relaxation sequence as they apply manual pressure techniques to help relieve tension, and establish a ritual for her to utilize during labor.

This workout is included in our childbirth education course, but can be scheduled with our birth doulas for $30.


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POSTPARTUM FITNESS TRAINING PROGRAM

Our postpartum programs are designed with recovery and rehabilitation in mind! We honor Honoring the postpartum is our cornerstone and our programming reflects this motto.

Our postpartum program starts with a 4-week vaginal birth or cesarean birth specific recovery exercise program, then joins to finish the last 12 weeks in one program. Each mother starts the program on day 1, regardless of where other moms are in the program. We may have moms in the gym on day 1, 14, and 37. This ensures that each mom follows movement progressions that meet her where she is physically at in her postpartum journey.

We also offer an 8-week return to running program that begins after week 8 of the postpartum return to fitness program!

Our programming help mamas rebuild core stability, reestablish the mind-body connection, and heal in the postpartum. Our return to fitness is intentional, and will help you establish a stronger foundation than ever before.

You’re stronger than you think, mama. Let us help you see that too.

SAMPLE WORKOUT:

WARM UP: CORE STABILITY WORK, GLUTE ACTIVATION, 90/90 FLOW

STRENGTH: 12X BOX SQUAT + 10X ALTERNATING STEP UP

CONDITIONING: 4 ROUNDS OF 500M ROW + 25' BEAR CRAWL + 5 KNEELING KEG LIFT + 15 KETTLEBELL SWINGS



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BABIES AND CHILDREN WELCOME

We work together to manage the children during workouts. Some days we babywear, some days we push strollers in circles, and some days they play quietly together in a corner. We welcome you as you are, and that includes your little ones!

We have an area set aside in the gym that is for the children to play in, filled with toys, baby swings/bouncers, and walkers.



Location

190 Commerce ave.

Southern Pines NC 28387

(Located next to Sweet Dreams Mattress and Martin Dog Park)