PRENATAL AND POSTNATAL TRAINING
There is an overwhelming lack of knowledge on how to safely exercise during and after pregnancy in the fitness industry. Standard personal training certifications don't cover this topic. As a result, most trainers, although well-meaning, are not equipped to safely train this special population.
Many programs prioritize weight loss and quick return to high impact activities in the early postpartum period. Unfortunately, many women dramatically increase their risk for pelvic floor dysfunction (examples include urinary leakage, diastasic recti, pelvic organ prolapse, painful intercourse, etc) by performing exercises which create excessive intra-abdominal pressure that their pelvic floor cannot yet properly manage in the first few weeks/months after giving birth.
At 2 The Core, we prioritize FUNCTION, ALIGNMENT, STRENGTH and STABILITY using progressive overload. We help moms at all stages postpartum get back to the activities they love - by first building a functional core base, then adding targeted exercises to build the strength and endurance specific to those activities.
Our program is recommended by many family physicians, physiotherapists and other perinatal health professionals. Our certified female trainers follow the latest prenatal training and postnatal training and nutrition guidelines set out by the SOGC as well as the CSEP.
During pregnancy, we focus on:
- Making appropriate exercise choices for each stage of pregnancy
- Avoiding/minimizing common discomforts such as SPD (symphysis pubis dysfunction), back pain, sciatic pain, etc
- Building strength that will be much needed in the coming months and years
- Increasing stability in the pelvis and spine (pregnancy hormones tend to make joints and ligaments more lax)
- Optimal breathing techniques to decrease pressure on the pelvic floor
- Postural corrections that help ease back and hip pain
- Modifying daily movements to minimize excessive stretching of the linea alba to prevent severe diastasis recti that may not heal postpartum
- Educating women on how to prepare for labour as well as the value of seeing a pelvic floor physiotherapist
Avoiding/minimizing common discomforts such as SPD (symphysis pubis dysfunction)
postpartum (mamas with little ones of any age), WE FOCUS ON:
- Debunking the myth that the 6-week postpartum mark means a green light for returning to all exercise
- Teaching moms how to modify daily movements to encourage optimal healing (i.e. pickup and carry a carseat, get up from laying, hold baby, feed baby, carry older siblings, etc)
- Starting with appropriate exercises and progressing towards more challenging variations
- Rebuilding a functional core so that women can resume activities they love without pain or other discomforts (whether this be running, power lifting, hiking, rock climbing, Crossfit, biking, Pilates, a specific sport, or simply keeping up with their kids!)
- Prioritizing strength training over a strictly cardio focused exercise regime
- Healing any diastasis recti that may still be present
- Educating women on pelvic floor dysfunction and how to prevent/treat/manage symptoms
pre & postnatal training options
IN-STUDIO 1-ON-1 TRAINING
IN-STUDIO 1-ON-1 TRAINING
IN-STUDIO 1-ON-1 TRAINING
This is definitely the most personalized type of training as you will have all of our attention & expertise in each session. We especially recommend this type of training for those who have moderate to severe pelvic floor dysfunction that needs to be assessed and treated (low back and/or hip pain, urinary incontinence, pelvic organ prolapse, diastasis recti, etc). Babies, toddlers and older kids are welcome to sessions. We have all the necessary equipment and baby gear to keep them entertained while you get your sweat on! Complementary childminding is available for most daytime sessions.
Many clients choose to start with a few 1-on-1 sessions, then switch over to small group training once they have learned the basics. Others stick exclusively to 1-on-1 training.
We have time slots available in the morning, afternoon, evenings and weekends.
ONLINE 1-ON-1 TRAINING
IN-STUDIO 1-ON-1 TRAINING
IN-STUDIO 1-ON-1 TRAINING
This is a great option for those who live outside of the Calgary area, as well as those who may not have the time or circumstances to make it to in-studio sessions.
We most commonly use Zoom as a videoconferencing platform, since it is easy to set up and free of charge for clients. We recommend using a laptop or tablet. We have a camera and flatscreen setup at the studio so it feels like we are in the same room!
Don't have fancy equipment? No problem! Most of our clients have simple at-home equipment such as light dumbbells, resistance bands and a stability ball. We will work with what you have available to you. Homework exercises are provided for you to practice between sessions, if appropriate.
We have time slots available in the morning, afternoon, evenings and weekends.
IN-STUDIO SMALL GROUP TRAINING
IN-STUDIO SMALL GROUP TRAINING
IN-STUDIO SMALL GROUP TRAINING
These are circuit and interval training ladies-only fitness classes in Calgary that focus on POSTURE, CORE, PELVIC FLOOR and FUNCTIONAL TRAINING. Classes are mostly strength training based, with optional short durations of low-impact cardio. Rest assured you will be given exercises appropriate to your fitness level and goals. Whether you are in early or later stages of pregnancy, early or later postpartum - exercises will be adapted especially for you!
This class is also suitable for women who want to focus on strengthening and rehabilitating their core and pelvic floor. This would include those who have a weak and/or tight pelvic floor, diastasis recti (ab separation), urinary incontinence, pelvic organ prolapse, or any other types of pelvic floor dysfunction. A holistic approach addressing all elements of the core (deep abdominals, lower back, hips & glutes, pelvic floor) is used. Most of our clients find that within a few weeks of training with us, their core & pelvic floor feel amazingly better.
We also have late-afternoon, evening & weekend classes. There is no babysitting provided in these classes, however older children or little ones who can entertain themselves are welcome.
We make scheduling easy. Book online for classes through the MindBody app, without the need to stick to the same days and times each week. Simply choose the classes that work with your schedule.
ONLINE SMALL GROUP TRAINING
IN-STUDIO SMALL GROUP TRAINING
IN-STUDIO SMALL GROUP TRAINING
We shifted to strictly online group training in the first wave of the pandemic, which we had never offered before. This turned out to be a great way to make our classes accessible to so many more women!
This is a great option for mamas who:
- live outside of the Calgary area
- have a crazy busy work and/or family schedule
- are limited with time due to their little one's nap times
- Work from home and have time on their lunch break to hop in for a workout
- Prefer to train from home for any other reason
Using the Zoom platform, all in-studio classes are live-streamed for clients to join from home. Exercises are customized based on each individual's goals, level and equipment. Feedback is given on form to ensure everyone is exercising safely and effectively.
For the price of one in-person class, clients can join up to 3 classes in the week.
Can't make it to the scheduled classes? No problem! We send out a folder link with all of the workout plans and previously recorded classes so clients can choose to train on their own time
IN-STUDIO OR ONLINE COUPLES TRAINING
IN-STUDIO OR ONLINE COUPLES TRAINING
IN-STUDIO OR ONLINE COUPLES TRAINING
Share the love! For only $10 more per session, you can bring your partner or friend/relative! Babies, toddlers and older kids are also welcome anytime. We can give you both similar exercises, or completely different ones depending on your goals.
HYPOPRESSIVE TRAINING
IN-STUDIO OR ONLINE COUPLES TRAINING
IN-STUDIO OR ONLINE COUPLES TRAINING
A full-body approach to core and pelvic health.
- Eccentric contraction/ postural anticipatory muscles
- Diaphragm lengthening
- Decrease intra-abdominal pressure
- No pressure on the pelvic floor
- Increase vascular flow