Custom Pregnancy Health & Fitness Program ~ Fitness4Baby

Woman's health during pregnancy is essential to a healthy baby. Fitness4Baby is designed to keep pregnant women focused on their health. Our pregnant exercise programs, including our custom workout routine for pregnant women, postnatal workouts, pregnancy diet and nutrition advice and other pregnancy fitness programs will help maintain overall health during and weight loss after pregnancy.

Fitness4Baby has designed standard pregnant health and fitness packages to make your search easier, however our custom pregnancy health and fitness programs are available to mix and match your desired pregnancy health and fitness wants and needs. Simply take note of the custom program components you are interested in, view the custom program componen t prices and then contact a Fitness4Baby pregnancy fitness professional at: info@fitness4baby.com or call direct 714-336-0040. We will help you pick the program components best suited for you.

Personal Training and Group Training packages are also available.

Custom Program Components

• Medical History – Contact doctor and receive medical clearance to start exercise program so the women’s health during pregnancy is not in question. Completion of PAR-Q form for medical records. Talk about past physical history and plan how that may impact the program going forward. This will be done for every new client before the program begins. It is a mandatory component for every custom and standard package.

• Exercise Experience – Your history of physical activity will dictate the types, amount and intensity levels of your fitness program when pregnant. Guidance and recommendations will be given based on this information. Just doing the things you are used to doing may not be the best course of action. Our fitness professionals will steer you in the right direction so you will receive the greatest benefit and improved fitness during pregnancy.

• Movement Analysis – Single leg balance test, squat test and/or lunge test will provide you with information on what muscles are tight, weak, over-active and under-active. This is the first step toward optimal movement and proper biomechanics during your pregnancy workout routines. It is our goal for you to move properly so you progress and improve thereby maximizing the benefits of exercise during pregnancy. If your body is not working correctly, aches and pains are more likely to surface. This component will give you the best chance to fight off unwanted discomfort.

• Goal Setting – Realistic goals for fitness will be talked about and set. Healthy weight gain during pregnancy will be monitored and parameters regarding the amount of physical activity will be set and altered throughout the pregnancy according to how the woman is feeling. There will be situations where unrealistic expectations can lead to stress and anxiety. You should not expect to have weight loss during pregnancy. Having a clear and focused goal will calm any unnecessary anxiety and empower you to achieve your goals.

• Fitness Program Design – Specific exercises for pregnant women will address each individuals needs. Weight training and pregnancy involve training the entire body with an emphasis on the core and changing needs throughout the pregnancy. Frequency, sets, reps and intensity parameters will be constantly evaluated and changed as needed for each pregnancy workout. You will know exactly what exercise to do, how often to do it and how many times and at what difficulty level.

• Postural Assessment – Standing posture, front and side views will identify potential problem areas. Specific areas such as lower back, upper back and neck can become areas of discomfort due to pore posture and changes in the body during the pregnancy. We will give you techniques to counter act these changes so discomfort can be minimized. You will be left with a greater understanding of how your body should feel when it is in the proper position, sense when it is not and take the necessary steps to correct it immediately.

• Cardiovascular Training – The type, intensity and duration of aerobic activity will be determined. A schedule for cardiovascular training will be based on the woman’s lifestyle and daily activities. Rating of Perceived Exertion (RPE) will be taught, understood and will govern the intensity of the activity. Environmental temperature, fluid intake, diet and proper clothing guidance will be given for each specific aerobic session. Safe exercise during pregnancy also includes proper aerobic exercise parameters.

• Strength Training – Safe and proper pregnancy weight training exercises will ensure

muscular strength and stability of the joints. Specific exercises for each stage of the pregnancy will be added, subtracted and altered to accommodate the growing baby. Prenatal exercises may not be the same as postnatal exercises. Form throughout each exercise will not be compromised and the safety of the baby is number one priority.

• Aquatic Fitness – A water exercise routine will be designed and taught to those women with access to a pool. Cardiovascular and strength exercises can be completed in the water while providing low impact comfort. Swimming is a very safe exercise during pregnancy. But if you want to spice up the pool work, an aquatic fitness routine is for you.

• Core Training – Core exercises will be integrated into all components of the program. Core training is not solely abdominal training. Rest assured pregnancy abdominal exercise will be included. If core training is your main focus, a complete core program will be designed for you. If you feel you have only a limited amount of time to devote to exercise, core training should be at the top of the list.

• Healthy Eating Habit Instruction – A framework for healthy eating will be designed for you. Specific suggestions on when you should have your meals, how to combine nutrients, food choices, portion size, fluid intake, alternatives and food substitutes. All designed around your preferences and lifestyle. Referral to a Registered Dietitian will be recommended for those with

specific dietary concerns dealing with pregnancy and nutrition. If you truly want to learn about nutrition and pregnancy vitamins, an RD is the way to go and we will refer you to one. You will be given tools to use for the rest of your life. This is half the battle when it comes to controlling weight gain after pregnancy. Give your body and your baby the proper nutrition it needs while avoiding weight problems in the future.

• Unlimited Phone and Email Support – Questions come up all throughout your day at random times. If you need advice and/or clarification on your fitness program, our phone and email support is your source for answers. What abdominal exercises can I do? Can I exercise in the 1st trimester? We will provide you with a response in less than 24 hours. With the help of mobile technology, most responses will come much sooner. You will have access to your trainer throughout your entire pregnancy. We will be there for you and provide support for all components of your program.

• One-On-One Personal Training – An entire hour of the highest quality personal training. Your session with the Pre/Post Natal Exercise Specialist will refine your technique, focus entirely on you and ensure safe and effective pregnancy exercises. All you need to do is stay focused and enjoy the ride. Our trainers will take care of the rest.

• Group Training – If you have several friends who wish to join you, get together for a group session. Each participant of the group session will be evaluated and confirmed ready to exercise before the session. Limits on the number of participants will ensure quality instruction and control. A combination of aerobic exercise, strength and core training and cool down will be included in each workout routine for pregnant women.

If you do not find what you are looking for with our custom program components, we would be happy to create an additional component to fit your needs. Fitness4Baby will do what ever it takes to ensure mom and baby fitness needs are met.

Contact us today at: fitness4baby@gmail.com or 714-336-0040