YES! Research shows it’s extremely beneficial for both mom and baby.
How is the program set up?
We start with helping you find the safe heart rate range for cardio. Then, we help you improve your body awareness so there’s not too much unnecessary pressure on your pelvic floor, ribs, tummy, or back. The exercises start with helping your brain find and activate the deep core musculature. It progresses into some total body safe body-weight stability and mobility exercises to support your back and pelvis. The program tapers the exercises as you get further into your final trimester.
Why is Train4Birth a 34-week program?
Often timespregnancy isn’t detectable until 6 weeks. So, it gives a reasonable time within your known pregnancy to get the right muscles in gear. Plus, the first trimester and end of the last trimester, can be next-level exhausting. So, there's room to give yourself some grace.
Why is birth something I need to train for? Isn’t it a natural process?
Birth is indeed natural. But it has a tremendous impact on your body. We read books and talk to other mothers to prepare our minds and emotions. We nest and prepare our households. Why would we neglect to prepare our bodies as well?
What if I didn’t find Train4Birth until I’m in my 2nd or 3rd trimester? Will it still be beneficial?
Yes! There is information in this program for all stages of pregnancy.
Who is Train4Birth appropriate for?
All women: any age, size, or fitness level. It’s just as important for even the most elite athletes to focus on these smaller muscle groups. Or, if you’re not used to regular exercise, there’s no better motivator than keeping your baby healthy and reducing potential complications!
How can Train4Birth help me?
We teach you how to properly engage muscles to best support your body throughout pregnancy, delivery, and postpartum. It is a total-body program. Your growing baby affects your entire body, not just your tummy!
Does it matter if I’m planning a home birth or hospital birth?
Birth is unique to everyone, full of surprises, personal growth, and empowerment. We totally support what you, your OB, and/or your midwife feel is right for you and your baby.
What if this isn’t my first child?
Great! No matter what your past birth experience looks like—if this is your first kiddo, or your 5th or if you’ve had a C-section, VBAC, or VB these movements are still beneficial.
Why is there upper body work included?
Everything’s connected! For example, 41% of pregnant women experience carpal tunnel syndrome because of changes in fluid, hormones, and posture. Coinciding breast enlargement can also affect your shoulders, upper back, and shoulder blades.
Once baby arrives, they, and their carrier + gear can get heavy! Our goal is to keep your arms strong enough to prevent hurting your back from over-straining, or from the rest of your body from taking a hit.
What equipment will I need?
A way to time yourself (a phone will do!)
Yoga mat or rug/carpeted area
Free weights and/or food cans
What really IS the pelvic floor?
The pelvic floor is a collection of muscles that live “down below” and help support your pelvic organs. Like any muscle group, it’s important that the pelvic floor has both the proper flexibility and strength.
How is Train4Birth evidence based?
The program is based on the latest systematic reviews and meta-analyses and the recently published Canadian Guidelines for Physical Activity Throughout Pregnancy (2019). These are the highest level of research available. They are currently the gold standard for prenatal exercise prescription.
Additionally, we subscribe to “push” technology that sends us the latest, updated research on topics related to women’s health and pre and postnatal fitness as soon as it’s published!
I do prenatal yoga, how is this different?
Great! We love yoga! This program will offer you ways to practice yoga even more effectively and safely.
Will Train4Birth help me recover from delivery?
Yes! Changes in joint stability have been shown to last up to 4 months postpartum (longer if you breastfeed). We teach you how to engage your deep core muscles in a gentle, healing way.
I thought doing Kegels was all I could do for my pelvic floor, is that not true?
Well, firstly, 50% of women don’t quite do Kegels properly with verbal instruction alone. It’s a deeper muscle structure and it’s important to make sure your time doing them is time well spent! That’s why we give you several ways to work your pelvic floor correctly. But also, the pelvic floor is only one of 4 primary muscles that make up a collective support system for your deep core. If any of those muscles is off-kilter then it can affect your pelvic floor strength.
I plan on having a C-Section, would this still help me?
Yes! If you are carrying a baby, then your body is carrying a baby. Your body experiences increased load and pressure, regardless of how the baby enters the world.
I have a diastasis recti—can I still Train4Birth?
Yes. Diastasis Recti is a separation of the abdominal muscles greater than two fingers’ width and depth. Train4Birth is respectful of this condition and incorporates movements that might actually help the separation.
Do you offer refunds?
Your satisfaction with Train4Birth is important to us. However, because of the extensive time, effort, preparation and care that goes into creating and providing the Program we do not have a refund policy. We are a small business and because we aim to make the product as affordable as possible, adding administrative time to issue refund would ultimately increase the cost. Plus, this is why we offer a complimentary Meet and Greet session to make sure this is a good fit for you before you purchase Train4Birth.
Your fitness birth plan awaits
We want you to have as positive a journey into motherhood as possible.