PRENATAL Small Group and Fitness Training

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


Labor Recovery Workout

LABOR PREPARATION WORKOUT

At least once a week, our prenatal programming incorporates a workout designed to help our prenatal mamas prepare for labor! During these workouts, 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.

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

We encourage her partner and/or support team members to attend these workouts with her, as we can coach her support team on how to help her into these laboring positions, guide her through a relaxation sequence, and teach them how to incorporate labor comfort measures to help relieve pressure and tension.

These workouts are an opportunity for us as birth doulas to establish a closer relationship with our prenatal clients, so that we can better emotionally and physically support her continuously throughout labor.


Postpartum Fitness Training and Small Group Training

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.

Each mama moves through our 16-week postpartum program at her own pace; there may be a mama in the studio on day 1 of the program, with another on day 16. This allows for each mama to know that she will never be asked to do something that her body is not yet ready for.

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


Babies and Children

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)