Knowing how to exercise properly throughout pregnancy and postpartum recovery can be tricky
Stephanie specializes in fitness prescription for pregnant and postpartum women. As the body rapidly changes throughout this time period, it’s important to exercise in a way that not only keeps you healthy and feeling great (free of pain), but also in a way that prepares you for labour and delivery, and sets you up for optimal recovery post birth.
Some important things to consider for prenatal and postpartum training
Diastasis Recti (also known as abdominal separation) occurs during pregnancy and may become problematic post birth. It’s important to learn to engage from the deep core to prevent postpartum core dysfunction.
Incontinence, or the unintended loss of urine at any time is common during and after pregnancy and can indicate pelvic floor dysfunction. It’s important to train properly and avoid any exercise that initiates the loss of bladder control.
Relaxin is a hormone that increases throughout pregnancy to help soften the tissues in preparation for childbirth. It can increase the likelihood of musculoskeletal injury, as your tissues are not as stable.
Fat cells are only made during childhood and during pregnancy; aside from that they can only shrink and grow. This means that your body will change and may never look exactly as it did pre-pregnancy, and that’s okay! With consistency and dedication to a healthy lifestyle, you will surely find your happy place.
Your hormones will take up to a year to stabilize post-birth. Even with healthy eating and regular exercise it may prove difficult to lose weight initially. Be patient with your body. Once your hormones balance out, you will start to see your consistency and commitment to a healthy lifestyle paying off!
Committing to personal training will ensure that you are taking these points into consideration, as well as safely and effectively losing weight. Personal training also provides a sense of motivation and accountability that you may not have working out on your own.
“Steph is an excellent trainer – I’ve recommended her to friends and they all agree. I love her creativity and variety of routines. She knows how to keep the workout interesting and a little harder each time to ensure I’m challenged and improving my strength.
I worked out into my 38th week of pregnancy and knew I could trust Steph to ensure I was working out safely and in a way that would help in delivery and recovery. It really did improve my energy levels when I didn’t feel like leaving the house. Now that I have two young kids, it seems impossible for me to find time to go to the gym. But Steph makes it easy. I know I can commit to using the short windows of time I have when the kids are napping.
Steph is also current with all the latest fitness trends and shares tips on nutrition and meals. I feel like I have access to an industry expert on how to make the most of my exercise time and the best foods for my body and family. Thanks to Steph, I feel stronger and healthier, and am better able to keep up with my kids!”
I’ve been working with new and expecting moms for about a decade. You can rest assured that working with me will be the safe and effective training you’re looking for throughout your pregnancy and postpartum recovery
Time slots are currently limited. If you would like to work with Steph privately, apply here!
What are the next steps?
If you need help when it comes to nutrition and/or fitness, but have some questions before you commit, don’t hesitate to get in touch!
Book a free consultation now.
This gives you the opportunity to decide whether or not my services are for you, and whether I am the right health professional for your needs.
Investing in your health is a big step in the right direction, but choosing who to work with can be a tough decision. Let’s figure it out and get you on the path to optimal health!
Fill out this form to request your complimentary fitness consultation. You should expect to hear back from me within 24 hours.
Note: all personal training sessions are held in Roncesvalles, Toronto. Stephanie does not offer in-home training.
How long is each session, and where does it take place?
Sessions are 1 hour in length and take place on site (in Roncesvalles)
How do we track my progress?
Body composition and fitness assessments are done once every 3 months. We track body fat percentage, weight, and various strength and endurance measures to gage your progress over time.
What if I don't have childcare?
You are welcome to bring your little one with you to training sessions. I’m happy to snuggle babies as you exercise!
What if I have never worked out out before?
The great thing about working with a professional, is that I am able to work with you and your personal needs, taking your current fitness level into consideration. We can progress slowly and consistently, one session at a time.
Do you have more questions?
Click here to book a free 15 minute discovery call with me to discuss your needs
Here are some other ways that I can help you reach your health goals
Get your complete guide to prenatal supplements: