FemFit PRENATAL TRAINING

Ready to get started? Click here to schedule your 30 min Consultation and Prenatal Training session.
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If you’re ready to take things beyond Yoga and Pilates, you’re in the right place. I’d love to talk about working together to help you crush your goals—safely—and get you in the right shape for an easier pregnancy, a simpler childbirth and a quicker postpartum recovery.

Imagine your stress (or lack of it) if you knew you were exercising in a safe and proven way that respected your (and your baby’s) boundaries.

Imagine your self-confidence if you knew you were consistently building the strength and stamina you’ll need for a safer pregnancy and a smoother delivery.

Imagine the time you’d save if you had a practical, actionable plan that took all the guesswork out of pregnancy training.

Never worked out before? Worried about what’s safe for you (and your baby)?

The FemFit Method beats stress to bring you confidence and clarity with a safe, science-backed personal training regimen expertly modified to give you the workout you want, while respecting your (and your baby’s) boundaries—for a safer pregnancy and a smoother delivery.

VIDEO TESTIMONIALS

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Tired? Lethargic? Short on energy?

The FemFit Method builds your momentum, capacity and self-confidence with a flexible personal training plan that continually adapts to your changing energy levels. This ensures you (and your baby) collectively build strength and stamina—for a safer pregnancy and a smoother delivery.

LisaProf
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“Helen can motivate me to do things that I never thought I would be able to do. She cajoled me into trying boxing and I loved it! She always uses different exercises for our sessions, so I’m never bored. She pushes me just enough but never so far that I would hurt myself. I have never felt stronger than I do now and I owe it all to Helen!”
AnnaProf
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“I am not an athletic person, but Helen had found a way to make working out enjoyable. No single workout is the same! Helen makes sure I am progressing towards my fitness goals and increases intensity in a manageable way. I can rely on Helen to give me just the right exercises to make me feel energised but not exhausted.”
MeganProf
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“I really appreciate how she tailors each workout to my strengths and limitations in order to maximise results and minimize the risk of injury. She is always engaged in continuing education to learn more about the human body, exercise and health & wellness, and she brings that knowledge to each and every session.”
JenyProf
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“Helen is very attentive to your needs, she adapts to your body, state of mind, current diet or (how your) body feels. She is versed in so many topics related to health, fitness and wellness; she is able to connect the dots and come up with the best advice for your situation… it brings me balance… discipline and consistency. She’s more than a trainer, she’s a coach!”
LarissaProf
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“She keeps things interesting and varied for each and every session. She knows how to push and motivate me in a supportive and encouraging way without letting (me) off the hook, and I have seen really great results which others have noticed.”
KatieProf
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“I found Helen to create accountability and commit to making my health a priority. She has truly gotten to know me and helps me achieve my goals in a manner that feels tailored to me—what motivates me, what frustrates me etc. Most notable about Helen… her support and advice on how to live a healthier lifestyle (eating well, getting sleep, general balance in life)… I can say without a doubt that she has changed my life!”
LauraProf
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“Working with Helen was extremely high yield. In only 6 sessions, I made significant progress. I had already worked with a physical therapist and I wish I had spent that time all along just working with Helen, as it was more effective.”
ReneeProf
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“…I was determined to get back into a workout routine on my own. I ended up making minimal progress and resulted in an injury. That’s when I was introduced to Helen. Helen was able to ease me back into a workout routine post-injury and has continued to develop workouts for my personal needs… I have not only lost inches but have gained strength both physically and mentally. Another added benefit of training with Helen is she always has great recommendations of what to do for nutrition and workouts on the days I’m not training with her.”
AlfiaProf
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“I’ve never looked or felt stronger—in no small part because of the work Helen and I do together. …Helen has given me the right exercises so that I look super toned all over and most of the time it doesn’t even feel like work, it’s fun! Helen is super responsive to what’s happening with my life and always gives me the right regimen. Not only that, but everything is just so impeccably thought out—there’s a reason (and a good one) for each of the exercises. I feel so satisfied with my workouts and motivated to workout on days when we don’t have sessions together… my body has never looked better.”
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Don’t know where to begin?

The FemFit Method beats overwhelm, dispels confusion and saves you time by creating a clear, step-by-step personal exercise, nutrition and mindset plan. This decisively launches you (and your baby) on the shortest path to a safer pregnancy and a smoother delivery.

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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.

3. 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.

4. 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.