2nd Trimester Prenatal Fitness
Most prenatal series are INCOMPLETE! This series seeks to change that.
In this series, you’ll be offered a balanced and progressive training program that’s prenatal-friendly, safe for ALL trimesters, but specifically designed for the second trimester (as that’s where I was when I filmed this.)
Training in this course will include:
Pelvic floor anatomy and conditioning exercises, and deep core training to prevent diastasis recti and prepare the body for labor & birth
2 cardio workouts per week that help you develop endurance AND VO2 max
2 full-body progressive strength training workouts per week, organized into a scientifically-proven effective “meso-cycle”
1 flexibility/mobility/joint stability training session to keep your body limber and pain-free
Additional training videos covering nutrition, blood sugar regulation to prevent gestational diabetes, sleep strategies, stress management and MORE!
This is an 8-week series that includes FIVE classes per week that are about 30 minutes in length. You may of course take the course at your own pace. You’ll enjoy progressive training for full-body strength, balance, core, joint stability, and lots of fun cardio with many modification options!
-
-
-
Anatomy & Function of the Pelvis
Learn about the pelvic organs, muscles, bones and joints…about common pelvic dysfunction and how to treat many common issues with simple, easy exercise in this video!
Learn about the pelvic organs, muscles, bones and joints…about common pelvic dysfunction and how to treat many common issues with simple, easy exercise in this video!
-
Pelvic Floor Conditioning
Here’s a brief…but CRITICAL…workout that will help you develop optimal pelvic floor function.
Here’s a brief…but CRITICAL…workout that will help you develop optimal pelvic floor function.
-
-
-
How to Hydrate
Hydration is essential for good energy, proper mental function, and also for those who are pregnant: avoiding nausea and supporting your body and your growing baby. Let’s learn how to implement proper hydration into your daily life.
Hydration is essential for good energy, proper mental function, and also for those who are pregnant: avoiding nausea and supporting your body and your growing baby. Let’s learn how to implement proper hydration into your daily life.
-
How to FUEL Your Body
Fueling for general health and fueling for pregnancy isn’t all that different. Learn how you need to FUEL your body for good workouts, to grow a healthy baby, to have a properly functioning brain, to grow and maintain muscle mass, and to maintain good bone density.
Fueling for general health and fueling for pregnancy isn’t all that different. Learn how you need to FUEL your body for good workouts, to grow a healthy baby, to have a properly functioning brain, to grow and maintain muscle mass, and to maintain good bone density.
-
Marvelous Micronutrients
Micronutrient deficiencies and inadequacies are frighteningly common, and they lead to (at best) not feeling well and (at worst) severe long-term health or (in pregnancy) serious fetal health & development issues. Here are some SUPERSTARS when it comes to general health and fetal development, as well as some ways to make sure you’re getting the proper nutrients every day.
Micronutrient deficiencies and inadequacies are frighteningly common, and they lead to (at best) not feeling well and (at worst) severe long-term health or (in pregnancy) serious fetal health & development issues. Here are some SUPERSTARS when it comes to general health and fetal development, as well as some ways to make sure you’re getting the proper nutrients every day.
-
Blood Sugar Regulation
Most everyone is aware: high blood sugar spikes are undesirable. They contribute not only to inflammation but make your body insulin resistant and speed aging. For pregnant women, this can also mean having to deliver a baby that is bigger than ideal…which is NO FUN. Let’s learn how to properly regulate blood sugar with diet and exercise alone.
Most everyone is aware: high blood sugar spikes are undesirable. They contribute not only to inflammation but make your body insulin resistant and speed aging. For pregnant women, this can also mean having to deliver a baby that is bigger than ideal…which is NO FUN. Let’s learn how to properly regulate blood sugar with diet and exercise alone.
-
-
-
Quality Sleep
This is SO ESSENTIAL for so many things: mental health, recovery from workouts, metabolic health, and of course, supporting a healthy pregnancy. Let’s talk about sleep hygiene and developing better sleep habits.
This is SO ESSENTIAL for so many things: mental health, recovery from workouts, metabolic health, and of course, supporting a healthy pregnancy. Let’s talk about sleep hygiene and developing better sleep habits.
-
Managing Stress
There are good types of stress, but many of us suffer from the health-threatening kind. Here are some strategies to help you manage stress for a healthy life and a healthy pregnancy.
There are good types of stress, but many of us suffer from the health-threatening kind. Here are some strategies to help you manage stress for a healthy life and a healthy pregnancy.
-
-
-
Intervals that fly by…and PROGRESS!
-
Leg Strength Technique
Today we take a moment to look at proper lifting techniques for leg strength, using a little anatomy awareness, alignment and breath techniques.
Today we take a moment to look at proper lifting techniques for leg strength, using a little anatomy awareness, alignment and breath techniques.
-
Here’s a fun cardio aerobics combos workout set to music that’s 125-135BPM.
-
Upper Body Strength Technique
Here’s a workout covering all major muscle groups of the upper body that gives lots of detail on good form and modification options.
Here’s a workout covering all major muscle groups of the upper body that gives lots of detail on good form and modification options.
-
Pelvic & SI Stability
Learn how to specifically engage the legs and core to promote better pelvic stability!
Learn how to specifically engage the legs and core to promote better pelvic stability!
-
-
-
Long-Short Intervals
We alternate two different sets (each performed for two rounds) of 45/15 and 20/10 for a cardio blast!
We alternate two different sets (each performed for two rounds) of 45/15 and 20/10 for a cardio blast!
-
Lower-Upper Sets of Strength
Today we do two short 5-exercise sets: one for lower body (two rounds) and one for upper body (three rounds!)
Today we do two short 5-exercise sets: one for lower body (two rounds) and one for upper body (three rounds!)
-
Cardio Dance Combos
Have some fun with your cardio here with THREE 32-count combos (and some kid and dog chaos).
Have some fun with your cardio here with THREE 32-count combos (and some kid and dog chaos).
-
Full Body Strength in 2 Sets
Here’s a strength training routine of two sets of 14 exercises for full-body work!
Here’s a strength training routine of two sets of 14 exercises for full-body work!
-
Shoulder Stability
A little spotlight on the AC, SC and shoulder joints to help you release tension and build stability.
A little spotlight on the AC, SC and shoulder joints to help you release tension and build stability.
-
-
-
Here are two sets of cardio intervals to get you moving.
-
Here are two sets of 12 exercises to train all major muscle groups!
-
Some fun to get you sweating with punches & kicks!
-
Here’s a set of 20 exercises plus a balance test before & after!
-
Here’s a class to help you develop better balance, core strength & alignment!
-
-
-
Descending Intervals
4 sets of descending NO REPEAT intervals at 50 seconds, 40 seconds, 30 seconds, then 20!
4 sets of descending NO REPEAT intervals at 50 seconds, 40 seconds, 30 seconds, then 20!
-
Sculpt with Yoga and a 10-Set
Warm up with a little yoga sculpt and then do a super simple set of 10 exercises for 2 rounds.
Warm up with a little yoga sculpt and then do a super simple set of 10 exercises for 2 rounds.
-
Aerobics Combo Accumulation
Three simple aerobics combo at BPM 125-135, that stack up on one another!
Three simple aerobics combo at BPM 125-135, that stack up on one another!
-
20 exercises, no repeat!
-
Here’s a shorter practice to center, relax and stretch.
-
-
-
-
Pyramid Intervals!
Here’s how this one goes: 5 minute warmup, 3 sets of pyramid intervals with alternating exercises, 5 minutes of a core “cool-down”. Intervals are 15:15, 30:15, 45:15, 60:15, 45:15, 30:15, 15:15 for 3 rounds!
Here’s how this one goes: 5 minute warmup, 3 sets of pyramid intervals with alternating exercises, 5 minutes of a core “cool-down”. Intervals are 15:15, 30:15, 45:15, 60:15, 45:15, 30:15, 15:15 for 3 rounds!
-
5 sets of arm-leg-arm sets for extra upper body volume!
-
A cardio class with a latin flare!
-
5 strength sets! First two with triple sets of arms, last 3 with doubles.
-
Gentle activation, stability, mobility…for all the hip muscles on all sides!
-
-
-
Legs and cardio!
-
Max reps and a tear down for biceps!!
-
Cardio with Weights
Grab some LIGHT weights (even cans work!) and get a little arm boost with your cardio today.
Grab some LIGHT weights (even cans work!) and get a little arm boost with your cardio today.
-
Another max effort strength workout with a cherry on top!
-
Quad & Hip Release
Oppositional engagement, stretching, and myofascial release for the quads & hips!
Oppositional engagement, stretching, and myofascial release for the quads & hips!
-
-
-
4 rounds of descending intervals (60-50-40-30) no repeat!
-
A little yoga, a little sculpt!
-
Song-by-song combos for your dancing delight!
-
A band workout for your deload week!
-
Got Leg Cramps?
So…this came out of a few questions from the last class. We’re essentially doing some muscular balancing, strategic (fascial-oriented) stretching and strengthening for helping you avoid those annoying foot, calf and hamstring cramps!
So…this came out of a few questions from the last class. We’re essentially doing some muscular balancing, strategic (fascial-oriented) stretching and strengthening for helping you avoid those annoying foot, calf and hamstring cramps!
-
Transform Your Fitness In 8 WeeksFollow a balanced, complete program to build strength, endurance, cardio fitness, flexibility and core.
You’ll be taken through two cardio sessions (live Mondays & Wednesdays at 10am) that help you develop endurance and VO2 max with a combination of aerobics, HIIT, kickboxing, dance and other easy-to-follow formats for all levels. Modifications will be given to increase or decrease intensity, simplify or modify movements, and to adapt for high or low-impact.
2 Cardio Classes Per Week
Each weekend you’ll enjoy a pre-recorded yoga-Pilates class that folds in wisdom from physical therapy, rehabilitative exercise and modern injury prevention methods to offer you an intelligent and gentle way to increase your flexibility while maintaining joint health.
Being prenatal-friendly, we’ll incorporate lots of breath, alignment and pelvic floor engagement cues.
Weekly Core, Mobility, Stability
Gain knowledge of how to safely, effectively and EFFICIENTLY increase your strength based on your personal goals and abilities. We’ll use a range of bodyweight strength training in addition to stretchy bands and dumbbells. This 8-week session will be treated like a “meso-cycle” that helps you build strength, increase volume and reps, and then tapers down to a “deload” week at the end. This approach is scientifically backed to be optimally efficient for strength and muscle size without excess strain or risk to injury.
2 Strength Sessions Per Week
Additional videos will be uploaded weekly to offer you crucial insights on how to develop healthier lifestyle habit, whether you are journeying through pregnancy, postpartum, or just trying to become your healthiest self who ages gracefully.
Nutrition and Lifestyle