COURSE DETAILS








Part 1 -  Prenatal Fitness
  • Exercise and Infertility
  • Pre-conception and early pregnancy exercise
  • Breathing Capacity, Musculoskeletal, Heart Rate and Metabolic
  • Relaxin and Joint Stability
  • Trimester Adaptations
  • Intensity Guidelines
  • Are HIIT, Cross-Fit and the like safe?
  • Caloric needs
  • Guidelines for Sedentary, Active, Recreational Athletes, Runners and Competitive Athletes
  • Exercises to avoid
  • Safe and effective prenatal core exercises
  • Inner Core: Transverse Abdominis and Pelvic Floor exercises
  • Diastasis recti
  • Lung capacity and diaphragmatic breathing
  • The Big 12
  • Postural Assessment and possible muscle imbalances
  • Fetal Response to exercise, placenta growth, birth size
  • Cardiovascular benefits that remain in postpartum period
  • Modifications for back pain, pelvic pain, SPD, urinary incontinence, round ligament pain, carpal tunnel,  diastasis recti and other common conditions.
Part 2 -  Postnatal Fitness
  • Physiological changes that occur immediately postpartum and the first few weeks
  • Physiological changes that occur within the first 12 months postpartum
  • Breastfeeding and Exercise
  • Metabolic and hormone changes
  • C-section and Vaginal recovery
  • C-Section modifications to exercise
  • PPD and Body Image Dissatisfaction
  • Safety guidelines in resuming exercise
  • Urinary Incontinence
  • Diastasis Recti research and recovery
  • Corrective exercise for diastasis recti, urinary incontinence, lordosis, kyphosis, pelvic dysfunction, ligament and joint pain and other postnatal conditions.
  • Core Recovery Exercises
  • Core Anatomy, TVA & PF activation
  • Weeks 0 – 6 Reconnect Exercises
  • Weeks 4 – 8 Foundation Exercises
  • Weeks 8 – 14 Single Muscle Activation and Core Progression Exercises
  • Weeks 15 – 22 Compound muscle activation and Core Progression Exercises
Part 3 -  Anatomy
  • 12 high definition anatomical illustrations
  • Core muscles affected by pregnancy
  • Overview of joint and muscle actions
Part 4 -  Exercise Toolbox
  • Postnatal single-plane exercises and multi-plane exercise, to accommodate each phase of recovery
  • Corrective Postnatal Stretches to reduce stress, back pain, hip pain and postural alignment.
  • 3-phase postnatal core recovery, integrity and strength
  • Suggested practices for: the pregnant runner, HIIT during pregnancy and diastasis recti in consecutive pregnancies.
Part 5 -  CASE STUDY
  • Review real case studies and hot topics like: The Pregnant Runner, HIIT During Pregnancy, Postpartum Diastasis Recti & Consecutive Pregnancies, Fit Pregnancy, Sporadic Exercise during Pregnancy and Exercise for Pelvic Pain & Incontinence and 30 extra resources to expand your knowledge
Part 6 -  Instructor Resources
  • Chat with Lindsay
  • Marketing tools and postcards
  • Pro Series choreography and class structure

Earn continuing education credits, approved by:

Prenatal & Postnatal Fitness Specialist

REVIEWS

“Lindsay’s prenatal and postnatal exercise course was thorough and a great foundation to build individualized exercise programs for clients and patients.
I greatly appreciate her knowledge of safe techniques for my patients during and after their pregnancies. Even my male patients have benefited from some of the core stabilization exercises she covers. I really enjoyed expanding my exercise “toolbox” for my patients with this great course!”
~ Megan, mom of 2, Physical Therapist


“Lindsay’s prenatal and postnatal fitness course was thorough and a great foundation to build individualized exercise programs for clients and patients. I greatly appreciate her knowledge of safe techniques for my patients during and after their pregnancies. Even my male patients have benefited from some of the core stabilization exercises she covers. I really enjoyed expanding my exercise “toolbox” for my patients with this great course!”
~ Jennifer, mom of 2, AFAA Certified Group Fitness Instructor | Prenatal & Postnatal Fitness Specialist | Certified CIZE Live Instructor | Marathoner


“I had been teaching Boot Camp for 11 years. I started before I became and mom and was so excited that I could work from 6-8am in the morning and make $60k a year. As my Boot Camps became more and more popular I noticed an influx of postnatal moms. I found I could help them lose weight, but and I didn’t know help them get a healthy core again. Lindsay’s 3 phase core recovery is just perfect – I use it for everybody. You wouldn’t believe the difference – I never knew 90% of people do crunches the wrong way and don’t know how to activate the deepest core muscle (I am included in this 90%). Needless to say I am confident in training moms now, we need customized exercises! And since completing the course, I introduced Stroller Pump. It is fantastic because Lindsay creates all the exercises for a pre and postnatal mom, so you don’t have to think!”
~ Elizabeth, mom of 2, self-employed Boot Camp and Stroller Pump instructor


“I used Lindsay’s DVDs through all five of my pregnancies. And being in better shape now, than I ever was as an athlete in high school, I knew I wanted to help others like Lindsay helped me. I was a Stay at Home Mom with visions of “some day” doing something for myself. I always thought that “some day” would be after my youngest went to Kindergarten. Instead I enrolled in the course, planning to take it at my own pace. And within a weekend I had completed the course. I am planning on starting my own business and I found the Instructor Tools helpful in getting me started. Lindsay offers a play-by-play of her business and how she started. I feel confident and am really excited to get started!”
~ Jen, Stay at Home Mom eager to start a business of my own and have something for me

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