Pre- and Post Natal Personal Training
Brought right to you.
Meet Pauline,
Prenatal & postpartum specialist and kinesiologist
I am a BCAK registered kinesiologist, CSEP certified pre-and postnatal specialist, and an NSCA certified personal trainer. I’ve worked with pregnant clients, postpartum clients, and clients undergoing IVF treatment.
My approach is both physical and mental, using a combination of movement and mindfulness-based body awareness to educate my clients about the physiology of pregnancy and birth, so that they can achieve greater connection and better outcomes both during and after their pregnancies.
My programs and sessions are fully tailored to the client, and change with them week to week.
I meet you where you are, and we find out, together, how exercise and mobility training can improve your everyday functioning, prepare you for birth, and lay a solid foundation for postpartum.
You and your baby deserve the right support.
You’ve found it here.
Most sessions last 60 minutes, including a gentle warm-up, goal-oriented strength training for mobility/birth prep, and a cool-down.
Together, we’ll decide how much time is spent on each portion, as this is entirely client specific, and tailored to your goals. After your session, a tailored program is written out for you to follow at your own pace, updated by me as we go along.
Pauline brings all necessary equipment except for yoga balls (as these are client height specific, and pillows can be used instead!) including yoga blocks, a pilates ball, resistance bands, and a mat.
Small group training is available for 2-5 women wanting to stay active, learn about prenatal fitness, and prepare for birth together,
In-home 1-hour assessment to get to know you, understand your goals, and assess the way your body is moving, followed by a customized program designed for you and your goals
Includes an initial assessment + one follow-up training session per trimester (current and remaining)
Wherever you are in your pregnancy journey - first, second, third trimester or postpartum (AKA the fourth trimester), Pauline builds a custom program for you to follow on your own. With one visit per remaining trimester, you receive a new program for that month, tailored to your wishes, energy levels, and any potential challenges.
$10 off each additional session when you buy a package!
1st, 2nd, 3rd trimester + postpartum: $360
2nd, 3rd trimester + postpartum: $280
3rd trimester + postpartum: $200
Continued by-the-session appointments for individuals or small groups - includes follow up, new or adjusted programs, education and guidance.
Bring a friend (or several) no matter where you are in your pregnancy, for strength training and mobility sessions together. Discounts are available for groups of 2-5 participants, at $80-100 per person - please inquire directly for pricing.
Unsure which training option is right for you?
In-person, guided training
Best for:
→ clients who are pregnant and new to exercise or don’t have a lot of experience with personal training, resistance training, or mobility training for pregnancy
→ those who want on-demand program adjustments that follow the pregnancy week to week
→ individuals who want to learn more about the physiology of pregnancy, birth, and what is happening inside their bodies as pregnancy progresses
→ small groups of friends who want to get active and prepare for birth and postpartum together
Do it yourself (with a plan!)
A great option if you…
→ are self motivated and already and have a workout schedule, but need new ideas
→ need a program targeting specific goals or issues
→ have a busy schedule and don’t have the time or flexibility for weekly sessions
Still not sure?
Did you know that exercising during pregnancy can lower the risk of gestational diabetes, preeclampsia, gestational hypertension, and depression, help postpartum recovery and improve your baby’s health outcomes later in their life?
The three stages of prenatal guidance & training
Thorough lifestyle, nutrition, and physical activity assessment for one or both partner(s)
Personalized workout plan and weekly updates
In-home training sessions
Nutrition guidance
Personalized, pregnancy-safe strength training instruction
Mobility training tailored to week of pregnancy, not just trimester
In-home training sessions
Education about the physiology of pregnancy, birth, and labor
Pregnancy-specific nutrition guidance
Customized and recovery-focused training plan, from 6 weeks postpartum/time of medical clearance
Setting new goals for a gradual transition from postpartum recovery to strength training
In-home training sessions
Nutrition guidance for recovery and milk supply
Being PROactive: Pauline’s Approach to a Healthy Pregnancy
I emphasize starting labor and birth preparation movement early on, so that my clients get into the habit of movement that will prevent and ease any pain they might develop as a result of their rapidly changing bodies. They are more likely to remember these movements as well - and the relief they provided - during labor. I also train and guide individuals and couples in the pre-conception stage looking to get healthy and fit before getting pregnant.
“Pauline was attentive to my changing needs through working out during fertility treatments to pregnancy. She is knowledgeable and continues to enhance and build her skillset to serve diverse populations and body types. ”
It doesn’t matter what kind of birth you’re planning to have - unmedicated, epidural, even planned induction or elective c-section. The benefits of strength and mobility training reach far beyond the moment your baby is born, for both of you.
Our in-home pre- and postnatal intake, assessment, and training process:
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We discuss goals, challenges, what type of training you’re looking for, how your pregnancy has been so far, and what equipment you have available in your home/apartment gym.
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You and your healthcare professional must complete and sign PARmed-X form, to screen for contraindications to exercise, prior to our first in-session.
After receiving medical clearance to exercise, you’re ready to start!
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All in-home sessions with me are 60 minutes long, including warm-up, mobility, labor/birth prep, strength training, and cool-down.
After the session, I write up a personalized program that you can follow on your own until we meet again. My guidance also includes discussions about nutrition, overview of food logs, take-home info sheets, and program adjustments for new symptoms. The programs are customized and dynamic, changing by week rather than by trimester, as needs change greatly from the beginning to the end of each trimester.
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In between sessions, you receive a program to follow, and both the program and subsequent sessions are tailored to you, every step of the way.