PVA Pre- and Postnatal Series 2018-10-18T21:03:01+00:00

Prenatal 1 -1st & 2nd Trimester

Details:

  • 12 weeks designed to keep you feeling strong and healthy during pregnancy
  • 3 workouts per week PLUS BONUS workouts for cardio, special equipement, and easing the aches of pregnancy
  • Pictures and videos to show you how to correctly perform all exercises
  • PDF Ebook to give you detailed information about your program, guidelines for exercise during pregnancy, education on breathing and alignment during movement, diastasis recti, the pelvic floor, as well as nutrition during pregnancy, suggested workout schedule and modifications to fit your needs

Prenatal 2- 3rd Trimester

Details:

  • 8 weeks designed to maintain a comfortable level of activity related to bodily changes during the final trimester
  • 3 workouts per week plus BONUS workouts for cardio, and easing the aches of pregnancy
  • Pictures and videos to show you how to correctly perform all exercises
  • PDF Ebook to give you detailed information about your program, guidelines for exercise during pregnancy, breathing and alignment during movement, diastasis recti, the pelvic floor, as well as nutrition during pregnancy, suggested workout schedule and modifications to fit your needs

*Before beginning any new exercise program during pregnancy you should consult your doctor*

Early Postnatal + Core Restoration

Details:

  • 8 weeks designed to coordinate and rehab the core and pelvic floor, heal Diastasis Recti and prepare for a return to activities of daily living and exercise
  • 3 workouts per week PLUS BONUS workouts for cardio and mobility
  • Pictures and videos to show you how to correctly perform all exercises
  • PDF Ebook with detailed information about your program, guidelines for return to exercise, breathing and alignment, rehabbing the core, pelvic floor and Diastasis Recti and healthy nutrition habits.

PLEASE SELECT A PLAN THAT WORKS BEST FOR YOU!

Prenatal 1

$8000
  • 1st and 2nd Trimester

Prenatal 2

$4000
  • 3rd Trimester

Prenatal Package

$10000
  • 1st, 2nd and 3rd Trimester

Early Postnatal + Core Restoration

$4000

Pre and Postnatal Package

$12000
  • 1st, 2nd, 3rd Trimester, and Early Postnatal

Prenatal FAQ’s

No matter what your previous or current physical activity level is, all women who are free of pregnancy related complications can and should participate in exercise including both aerobic (cardiovascular) and strength training activities.

There is no one BEST time to begin exercise during pregnancy. Generally you may continue your strength and aerobic exercise routine as soon as you learn of your pregnancy and as long as there are no complications that would prevent you from doing so. Even if you were not previously active prior to pregnancy you may begin light exercise at any time during pregnancy. You may prefer to postpone exercise until after the first trimester if you are quite tired and nauseous or simply modify the intensity and duration of your workout routine for that day. The same modifications can be made throughout pregnancy as well.

The most important thing with any exercise in a workout is the motion. Focus on the motion and not the specific piece equipment shown. You can always use what you have lying around the house for resistance. For example, using household items or household items in a bag as substitute for dumbbells. Suggestions for alternative equipment and how to make exercises easier and harder will be provided in each workout. If you have or would like to purchase equipment, light to moderately heavy dumbbells, resistance band/tubing/mini bands, and a sturdy piece of furniture such as a coffee table or chair is all you will need. If you do not have a bench, do not worry, you can lay on the floor or use and solid and supportive surface available to you.

Each week you will have 3 different strength training workouts with bonus workouts for HIIT (high intensity interval training), suggestions for cardio, and rehab workouts aimed to relieve the aches and pains of pregnancy.

The workouts are created to be doable. That being said, I want you to feel challenged. The best thing you can do during your workouts is listen to your body and do what you can. Throughout your plan the rep range for your workouts will change in each phase. If your workout indicates 3-5 sets of 10-15 reps you want to choose a weight/resistance or modify the exercise so that you feel tired by the time you have done 10 reps, and pretty much exhausted by the time you have done 15 reps.

Each workout contains both a picture, video and written description with cues and notes from the trainer to show you exactly how to perform each exercise.

The program has several pages of exercise and nutrition guidelines, as well as information on posture, breathing, the pelvic floor, and diastasis recti.

This program is for any mama who is looking to maintain or increase their overall health fitness during pregnancy, as well learn how to maintain good core and pelvic floor function and strength. If you are a pregnant mama who is also post-partum this program will still be a great fit for you and teach you everything you need to know about exercise, nutrition as well as rehab for the core and pelvic floor from previous pregnancies.

If you have been cleared for exercise and have no symptoms that would prevent you from participating in an exercise program, pregnancy related or other, then you are safe to begin this program. Please consult your doctor before beginning any new exercise program.

This program is self-directed, but if you have any questions please contact Provision Athletics and we will ensure you get exactly what you need and are looking.

becky@provisionathletics.com

Postnatal and Core Rehabilitation FAQ’s

The right time to begin varies from person to person and depends on many factors. The early post-partum period brings a new set of physical limitations, whether your pregnancy and delivery presented with complications being a big one in determining when it is appropriate to return to mindful exercise. Current Canadian recommendations suggest that an uncomplicated pregnancy and delivery may begin mild exercise immediately with the recommendations provided in this program. However if your pregnancy and delivery was complicated, and included a C-section, a different set of recommendations apply and you should consult your doctor before resuming physical activity. Your focus in the first week after a C-section or complicated birth should only be self-care and caring for your infant, resuming most activities at home at around the 3rd or 4th week.

This program is for any woman who has given birth, whether that is recently or it has been a while, and you still need help rehabbing the core and pelvic floor muscles, or closing a Diastasis Recti.
  • You have ever been pregnant.
  • You have birthed a baby- vaginally or via C-section
  • You want or need to improve your alignment and posture
  • You have low back pain, hip pain, SI Joint pain, upper back and neck stiffness or pain
  • You had and have been treated for pelvic pain, pelvic floor dysfunction or pelvic organ prolapse
  • You have tension in your pelvic floor
  • Pain or discomfort during or after sex
  • You have a diastasis recti and experience bulging of the linea alba
The first weeks of the program contains movements and exercises that do not look or feel like exercise. The goal is not to make you tired, but to recover and rehab your body from pregnancy and birth. In the last weeks the workouts will include bodyweight exercises, along with some light resistance using weights or bands as needed. The most important thing with any exercise in a workout is the motion. Focus on the motion and not the specific piece equipment shown. You can always use what you have lying around the house for resistance. For example, using household items or household items in a bag as substitute for dumbbells. Suggestions for alternative equipment and how to make exercises easier and harder will be provided in each workout. If you do not have a bench, do not worry, you can lay on the floor or use and solid and supportive surface available to you.
Each week you will have 3 different strength training workouts with bonus workouts for cardio and mobility.
The workouts are created to be doable and not feel challenging but still feel you are engaging your muscles and redeveloping a string connection between the brain and body. The best thing you can do during your workouts is listen to your body and do what you can. Throughout your plan the rep range for your workouts will change. Do what you can and what feels comfortable.
Each workout contains both a picture, video and written description with cues and notes from the trainer to show you exactly how to perform each exercise.
The program has several pages of exercise and nutrition guidelines, as well as information on posture, breathing, the pelvic floor, and diastasis recti.
This program is self-directed, but if you have any questions please contact Provision Athletics and we will ensure you get exactly what you need and are looking.