What is Prenatal Personal Training/Pilates?
Fit For Birth Prenatal Personal Training/Pilates focuses on the pregnant mom’s physically and hormonally changing body as well as preparing he and her baby for birth. Whether you want to get in shape, stay in shape or simply feel great about your changing body, Fit For Birth has the perfect individualized exercise program for you whether you are planning on conceiving, in your 1st, 2nd, or even 3rd trimester.
Each session is personalized for you, your body and your day-to-day feelings. As you may have noticed, pregnancy is a journey filled with ups, downs and discomforts. One day you may feel great and the next you are suffering from heartburn, sciatica or extreme fatigue. One day certain exercises feel great and the next day it is extremely uncomfortable. This is why each session is personalized for your safety and comfort.
What is the Fit For Birth Model?
Your first session usually is an assessment of your physical body and movement patterns in order to create a safe and effective program. We will also discuss your pregnancy thus far, what type of birth you are planning and your goals/expectations of an exercise program.
Your next session will typically follow the Fit For Birth model.
BELLY TRAINING: Belly training uses diaphragmatic breathing techniques, pelvic floor exercises and core training to strengthen the diaphragm, and both strengthen and relax the pelvic floor muscles. READ MORE…
Here is an example of Belly Training:
The session moves into FUNCTIONAL TRAINING. Exercises will be chosen from the results of your assessment. These exercises will challenge your balance and realign your body with functional strength exercises. Your functional exercises will always be fun with the use of medicine balls, kettle bells, cables, dumbbells, bands, TRX, your body weight and much more. READ MORE…
Here is an example of Functional Training:
Next is LABOR TRAINING, a series of full body cardiovascular exercises used to elevate your heart rate and tire your body physically for the duration of 30-90 seconds, the same time a contraction may last. You will then be instructed to lie or sit in a recovery position with your eyes closed where you will be guided in a relaxation/conscious recovery to prepare for the next surge/contraction. Two to four rounds are usually performed. READ MORE…
Here is an example of Labor Training:
The session will end with gentle stretching and if desired a guided meditation/relaxation lasting 7-10 minutes. READ MORE…
Why Choose a Fit For Birth Prenatal Exercise Specialist?
Pregnancy is an extremely special and unique time in your life. You may feel like you have lost control over your body physically, emotionally and hormonally. A Fit For Birth Prenatal Exercise Specialist has been trained to thoroughly understand these changes and the natural birth process.
When you found out you were pregnant you probably scouted for the best OBGYN or Midwife right? Or you at least knew you were not going to deliver with your general practitioner, even though they too can deliver babies! You wanted a specialist, someone who works with pregnant moms and is experienced. The same applies to personal trainers. You can choose any personal trainer who says they work with pregnant women or you can choose a Fit For Birth Exercise Specialist, someone who dedicates their life/career to pregnant and post partum women.
The exercise specialist knows which muscles need to be strengthened to help the changing body stay aligned and which muscles to stretch or “open” in order for an easier/shorter birth. The exercise specialist understands common discomforts like sciatica, round ligament pain and low back pain and he or she can adapt the program accordingly and may have valid suggestions to help release the discomforts. He/She is aware of the warning signs to reduce or terminate an exercise program. Basically the Fit For Birth Prenatal Exercise Specialist knows what are the common non-threatening discomforts/aches of pregnancy both physically and hormonally and which ones are not common and you should see your health care provider before continuing.
The Benefits of Fit For Birth Prenatal Personal Training
Exercise Benefits
In Dr Clapp’s book, Exercising Through Your Pregnancy, research has proven the following benefits that exercising moms can give their unborn children:
- Increased physical health scores as measured immediately upon birth and up to five years later
- Increased intelligence scores for life
- Exercise Increases Baby’s Nutrients and Removes Baby’s Toxins
- Fewer fetal interventions
- Fewer pregnancy complications
Beneficial maternal side effects of exercising during pregnancy:
- Less maternal weight gain
- Less maternal labor pain
- Less maternal pregnancy discomfort
Fewer fetal interventions
Moms who exercise were rewarded by “a marked decrease in the need for all types of medical intervention,” says Clapp. Varney reports similar reductions in medical interventions. His studies show that exercising moms, and their babies, enjoyed these specific benefits:
- “A 35 percent decrease in need for pain relief”
- “A 50 percent decrease in need to artificially rupture the membranes”
- “A 50 percent decrease in need to induce or stimulate labor” with the drug, Pitocin
- “A 50 percent decrease in need to intervene because of abnormalities in fetal heart rate”
- “A 55 percent decrease in need for episiotomy”
- “A 75 percent decrease in need for operative intervention (forceps or C-section)”
Fewer pregnancy complications
The exercising pregnant woman decreases her chance of:
- Gestational diabetes
- Excessive weight gain
- Pre-eclampsia
- “Overgrown” babies
Fit For Birth Locations and Pricing
Fit For Birth is located in Coral Gables. We may also cater to “At Home” Clients…please inquire if you believe this is the best fit for you
- 3 Session $330
- 10 Sessions $1000
