FemFit Method

PRENATAL TRAINING

So what is the FemFit Method?

Put simply, the FemFit Method equips you with a pregnancy training, nutrition and mindset plan designed specifically for your body and your goals. It’s the result of over a decade of contemporary research and pregnancy training expertise, distilled in an environment of personal support, motivation and accountability.

Your body, mind and emotions are going through a series of rapid and fascinating changes unique to this amazing stage of your life. We begin with a 4-part assessment to understand where you are today in your trimester, along with what your pregnancy, childbirth and recovery goalposts are for tomorrow.

Prenatal Fitness Assessment

1. General questions, Medical History, Exercise History, Lifestyle, etc

What kind of shape are you in at the moment? Any pre-existing medical conditions we should know about? Is your lifestyle typically sedentary or physically active? Have you had any injuries before? This helps us modify your training plan and tailor it to meet the needs of your body as well as the demands of your lifestyle today. 

2. Postural Alignment and Breathing Assessment

How have you grown accustomed to sit, stand and support yourself through life? When your body is properly aligned (ears, shoulders, hips, knees, and ankles are in the same line), it reduces stress on your soft tissues because your bony structures are keeping you upright. However, if your body is out of this neutral alignment, it  increases stress on the soft tissues as they must now help support your body. So, more of your muscles’ capacity must be diverted to simply managing the increased stress placed on them. Extra weight, along with a growing belly and breasts during pregnancy tend to pull a woman out of neutral alignment, placing increased stress on her muscles—especially her core muscles, which already have enough stress on them from the growing belly. Assessing your postural alignment helps us identify your muscle imbalances so we can better evaluate specific areas of concern.

Assessing your breathing tells us how you typically breathe—with your chest or with your belly? Your training will focus on developing belly breathing, which is far better because it engages your diaphragm to supply more oxygen to your body, easing stress and contributing to your overall sense of wellbeing.

3. Movement Assessment

How have you grown accustomed to move through life? How do you perform everyday, real-world tasks? What muscles do you use frequently? What muscles do you rarely engage? Have you had any injuries or other issues? This assessment helps us design a training plan to encourage efficient real-world movement instead of being confined to gym-specific routines in a controlled environment. 

4. Nutrition

What meals do you have? When do you have them? Do you follow any particular diet? Keeping a food log helps us understand your eating habits and identify specific areas of concern so we can optimise your nutrition plan to meet your goals.

Once we study your condition and understand your priorities we can design a training plan that works specifically for you and your body. This tailor-made plan includes training schedules outside of our sessions, accountability check-ins and progress evaluations that help you believe in your success to fulfil your true potential.

It follows a 4-part training protocol.

Personal Training Protocol

1. Core and Pelvic Floor Activation

Learn how to find and use your core and pelvic floor muscles. A well-functioning core and pelvic floor bring several benefits. They reduce pregnancy pains and injuries (especially diastasis recti and pelvic floor dysfunction). They help with easier labor & postpartum recovery. They also enable easier movement during pregnancy and through motherhood, helping prevent lower back pain.

2. Future Mom Activities

These can be physically demanding. Consider all the lifting, squatting, pushing, pulling, bending over, getting up, getting down and carrying a new mom does—all with an adorable little weight that continues to get heavier!

  • Carries. More specifically, asymmetrical carries. Moms are ALWAYS carrying things on one-side (and often quite heavy things)—baby, diaper bag, car seat—and sometimes more than one thing at a time.
  • Lifting. You will be doing a lot of lifting from the ground, from the crib, from the stroller, up in the air. And of course, the heavier your babies get, the more they seem to enjoy being lifted high into the air!
  • Squatting. A skill every mother must learn.
  • Hinging. Whether that’s over a bath, a crib, or even picking something up from the floor, you will be doing A LOT of hinging (and unfortunately most moms do this with little or no proper technique).
  • Level changes. Getting on and off the floor—another essential skill that will factor into your training.

Learn how to perform each of these activities with the proper form and technique to speed up your recovery, minimize pain and your risk of injury.

2. Labor and Birthing Positions

Your movement is critical during Stage 1 labor. Understand how to manage the pain as your contractions grow in intensity and how to help your baby get into an optimal position.

3. Labor Intensity Training

  • Labor-Intensive Interval Training (LIIT) is a performance-based way of preparing for the physical and mental demands of Stage 1 labor. It is similar to HIIT (High Intensity Interval Training) in that you will perform a series of work intervals with rest periods in between, but with two key differences:
  • Work-to-Rest ratios. Your Work-to-Rest ratios are designed to mimic the pattern of contractions. In most interval training formats, the higher the intensity of the work period, the shorter that work period is. But in labor, your contractions get longer and more intense as they progress, so that’s how we structure your intervals.

Rest intervals. Your rest intervals will focus on labor practices, where you’ll learn different labor positions and core exercises to manage pain.

Every workout in your personalised plan is designed to bring strength, stamina, form and technique to how you move through your pregnancy. Ultimately, our goal is to help women just like you discover the freedom of staying mentally strong, physically healthy and emotionally connected through this amazing stage of your life.

Ready to get started? Click here to schedule your 30 min Consultation and Prenatal Training session.