Module 1: Exercising Safely in Pregnancy!

We discuss exercising safely in pregnancy and visualizing the Birth Day you desire. I also teach you the most important exercise you could ever learn, The Core Breath.

• Learning how to use The Core Breath.
• Importance of being patient with your body while learning the new techniques and exercises.
• Understand the changes to your hormones and cardiovascular system. 
• Plus Module 1 specific exercises and movements to get started on "setting the scene" you want for your birth experience. 

You’ll finish this module feeling stronger just knowing how to incorporate The Core Breath with all your new techniques and exercises. 

Module 2: Move Your Body Better!!!

When was the last time you took a mindful look at how your pregnant body moves?  We'll look at possible ways to reduce unnecessary strain on your pregnant body.

• You'll discover ways to reduce strain on your pregnant body.
• Learn to adjust your posture and body mechanics with your growing uterus.
• How small adjustments can make big improvements to your overall body mechanics.
• Plus Module 2 specific upper body exercises and movements to strengthen the muscles at the back of your shoulders to help balance you out due to breast growth.

You’ll finish this module feeling more confident in knowing how to adjust your posture and body mechanics to reduce the strain. We'll focus on learning these techniques before the 'new mom posture' sets in.

Module 3: Pelvic Floor Palooza!!!

The pelvic floor is one of the most under-discussed and misunderstood areas of a pregnant woman's body but also one of the most important during pregnancy.  

• Get a guided tour using a pelvic model and learn the 3 functions of these important muscles.
• See how your pelvic floor is like the bottom of a paper bag with a demonstration you won't forget!
• Discover things you can do in pregnancy, like perineal massage, and things you can do in labor, like specific positions you can use, to help protect your pelvic floor.
• Plus Module 3 specific exercises that incorporate pelvic floor strengthening AND relaxation into your program.

You’ll finish this module feeling WAY more clear on how to use pelvic floor exercises throughout your pregnancy.

Module 4: Preventing Pain in Pregnancy

As much as I encourage my clients to surround themselves with positive messages during pregnancy, we cannot ignore that pregnancy can bring with it some aches and pains.

• Learn the most common causes for discomfort in pregnancy and some easy solutions you can try today.
• Figure out when you might need additional help from other birth professionals to keep you feeling comfortable.
• See a "show and tell" of common maternity supports and stockings that may help.
• Plus Module 4 specific exercises to help you stretch what's tight and strengthen what's weak.

You’ll finish this module with some ideas of how you might help common pregnancy discomforts from exercises to supports.

Module 5: Labor and Delivery EXTRAVAGANZA!!!

What do a bagel, a can of pop, and a cheerio all have in common?  They're going to help me explain a vaginal birth to you. 

• Learn about the differences in the three stages of birth
• Benefits of "J" breathing.
• The path the baby takes and how your positioning and proper visualizations with pushing can make birth more effective.
• How to have an informed birth experience.
• Plus Module 5 is where we review birth breathing in a variety of positions (on your back, on your side, in child's pose) so these skills will be there for you during birth.

You’ll finish this module with a newfound respect for the importance of being prepared and informed for your birth experience. You'll learn skills like breathing and pushing that will make your birthing more efficient and more pleasant.

Module 6: PREPARE for Postpartum (you  need to!)

Sometimes we get so busy planning for the birth, we forget to make space for the sacred recovery period.  I want to be sure that doesn't happen with my students!!! We'll go over exercises, postpartum binders and more. 

• Learn about the 3 B's for the first six weeks after delivery: Binding, Body Mechanics, & Breathing.
• Why you shouldn't return to ANY regular exercise until completing a core restore program.
• Tips for postpartum recovery or recommended products to support your healing.
• Plus Module 6 specific exercises and movements that pull it all together, from strengthening your core to keeping you feeling long and lean. 

You’ll finish this module and program feeling empowered and educated about pregnancy and birth, with practical suggestions for things you can do to be more prepared, and with a comprehensive exercise program that can be repeated until the day you deliver!

Module 1: Explore Your Core!!!

This module is all about your core or your internal “house” as I like to say, and how to wake up those deep muscles that may have been hibernating during your pregnancy and early postpartum period. You'll learn:

• Why rebuilding your core and pelvic floor is like rebuilding an entire house.
• Why you need to back away from the mommy bootcamps or lifting heavy weights at first.
• How to use The Core Breath while exercising and taking care of your baby.
• Plus Module 1 specific exercises and movements to start to nudge your deep core muscles from their hibernation. 

You'll finish this module with the foundations for rebuilding your deep abdominals and pelvic floor after having your baby.

Module 2: Postnatal Body Mechanics: Move Your Body Better!!!

This module is all about your postpartum body mechanics and posture. As a new mom, you're already overwhelmed with the care of a newborn, but there are easy and simple things you can incorporate to help ease strain on your body.

• Simple tips to incorporate maintain posture and body mechanics while caring for your baby.
• Why it's important to keep your body aligned. 
• How to properly stand on your own two feet.
• Plus Module 2 is a continuation of specific exercises and movements from Module 1 that were developed to nudge your deep core muscles from their hibernation. 

You'll finish this module knowing the importance of keeping your body aligned especially with having the extra weight of carrying a baby.

Module 3:Let's Talk About Sex (after) Baby

Three main reasons women either don't want to have sex or don't enjoy sex after the birth of a baby: Pain, Emotional Factors, Self esteem and feeling "stretched out"

• Discussion on sex after baby with discussion on the main reasons women struggle with sex after having a baby.
•  The 3 main categories of lubrication and the pros and cons of each, how to do a scar massage, and When to seek out the assistance of a pelvic floor physical therapist.
• Emotional and physical roadblocks to a vibrant sex life and how to overcome them.
• Plus Module 3 introduces specific exercises and to continue strengthening your pelvic floor. 

You'll finish this module with the understanding that while it is not uncommon to have initial discomfort with intercourse, that pain with sex is not normal and there are things you can do and professionals you can seek to help.

Module 4: Periods and Birth Control Options

After encouraging you to have more enjoyable sex (if you're ready of course!), I like to follow-up that module with a brief discussion of periods and birth control options. This is a great resource to use as you discuss your options with your OBGYN or midwife.

• An informed discussion on the different types of birth control to prepare you for the discussion with your medical provider.
• An informed discussion about menstruation cycles and the importance of each phase. 
• Plus Module 4 really takes it up a notch as we add head lifting to your core work and incorporate the quadruped position and some gentle twisting.

You'll finish this module feeling informed and prepared for a discussion with your medical provider about your menstrual cycle and the types of birth control that may be offered to you.  You should be starting to notice a significant improvement in your core muscle activation as well.

Module 5: Fuel Your Body for Motherhood  

In this module, we spend some time talking about what you are putting INTO your body, and the importance of mindfulness while you eat.  You see, even though you are mothering another human, you also need to mother YOURSELF.  You've done a great job adding some nutritious movement into your life, but I want to be sure you are also nourishing the rest of your body!

• Know the best foods for postpartum recovery.
• How to eat healthy on the go even as a busy new mother. 
• Plus Module 5 specific exercises and movements that progress the core strength we've been building. 

You'll finish this module knowing what foods will fuel your body for motherhood and what movements to keep working on to be one strong mother. 

Module 6: Where To Go From Here

You have come such a long way from where we started, and I really want you to take a moment to celebrate yourself.  It's not easy to prioritize yourself when you're in charge of raising a little one, but taking time to move your body better is one of the highest forms of self-care. In this module, I pull it all together and leave you with a comprehensive program you can continue doing every day!