Pre and Post Natal Personal Training

We have trainers who are certified in prenatal and postnatal exercise. If your pregnant it’s important to maintaining your fitness level during your pregnancy. By doing so you are less likely to gain excess weight and will find it easier to get back into shape after your baby is born. 

pre and post natal personal training

Pre and Post Natal Fitness

As pregnancy progresses, the body undergoes various physical changes to accommodate the growing baby. The expanding uterus shifts a woman’s center of gravity, while the pelvic floor endures added stress from the baby's weight. Additionally, hormonal changes cause joints to loosen. These physiological changes make good posture, cardiovascular health, and strength essential for a healthy and comfortable pregnancy.

Pre- and postnatal fitness can enhance the mother's overall health and benefit the unborn child in multiple ways. Babies born to mothers who remain active during pregnancy often experience:

pre and post natal personal training

As pregnancy progresses, the body begins to undergo a host of physical changes as a way to accommodate the growing baby. More specifically, as the uterus grows, a woman’s center of gravity begins to shift. Further, the pelvic floor takes on additional stress as the baby’s weight increases, and joints begin to loosen in response to hormones. All of these physiological changes make good posture, cardiovascular health, and strength crucial to a healthy and comfortable pregnancy.

FACTS

Stay in awesome shape during and after your pregnancy. Many people are advised by their doctors to rest during pregnancy or stay off their feet and take it easy. For most woman this is a scary thing to do as we all know that we will be gaining weight during the pregnancy.

A woman should only gain approximately 25-35 pounds during pregnancy. Many woman gain 60 plus pounds during pregnancy and this is for two reasons;
1) Not exercising during pregnancy
2) Over eating during pregnancy

We only need an additional 300 calories during pregnancy. Think about how easy it is to consume over 300 calories. The problem with gaining all this unhealthy weight during pregnancy is, once the weight is on, it will be that much harder to lose it with a baby to take care of, limited time in the day and our hormones being off balance.

Our Approach Training

We offers a unique approach to prenatal fitness which includes a variety of moderate prenatal exercises that are designed to be both safe and effective for the expectant mother.
For example core strengthening and strength building Prenatal exercises like Pilates and prenatal yoga assist the mother-to-be with developing better posture and balance. In addition, these types of exercises can assist with the relief of back pain that is commonly associated with pregnancy.

Our Approach Training

We offer a unique approach to prenatal fitness which includes a variety of moderate prenatal exercises that are designed to be both safe and effective for the expectant mother.
For example core strengthening and strength building Prenatal exercises like Pilates and prenatal yoga assist the mother-to-be with developing better posture and balance. In addition, these types of exercises can assist with the relief of back pain that is commonly associated with pregnancy.

The Benefits of Exercise and Strength Training During Pregnancy

Strength training enhances muscle tone, posture, and comfort during pregnancy. Both yoga and Pilates help maintain a healthy weight and reduce postnatal weight gain. Your prenatal trainer will guide relaxation exercises to promote focus during labor, and studies show these practices can lower the need for medications and reduce surgical complications.

strength training While Pregnant

Strength training during pregnancy is safe and beneficial for most women. It helps improve muscle tone, posture, and overall strength, reducing the risk of back pain and discomfort. Additionally, it can enhance mood and energy levels, support a smoother labor, and promote faster recovery postpartum, contributing to a healthier pregnancy experience.

Yoga While Pregnant

Yoga can teach you how to breathe deeply and consciously relax, which will be helpful as you face the physical demands of labor, birth, and new motherhood.

Pilates While Pregnant

Pilates help strengthen the deep abdominal and pelvic floor muscles. Strength in these areas is known as ‘core stability’. These exercises can be performed in positions that are suitable for women at all stages of pregnancy.

Type A Training Client Testimonial

With my trainer coming directly to my home, it eliminates the hassle of traveling

Sarah J - Marketing Director

As a busy mom navigating life in NYC, I found the customized postpartum fitness program to be a true game changer. With my trainer coming directly to my home, it eliminates the hassle of traveling to a gym, making it so much easier to fit workouts into my hectic schedule. I can focus on my fitness goals while balancing my responsibilities as a new mom!

What are the benefits of exercising during pregnancy for me and my baby?

Exercise during pregnancy offers numerous benefits, enhancing maternal health, improving mood, and promoting healthy fetal development. Staying active can lead to a smoother pregnancy and delivery.

  • Prepare For Labor And Delivery
  • Reduce Back Pain And Swelling
  • Increase Your Energy, Mood And Posture
  • Improve Circulation, Preventing Varicose Veins & Leg Cramps
  • Sleep Deeper and More Soundly

Important Facts About Prenatal Training

  • Poor posture during pregnancy can weaken back and torso muscles, leading to pain and discomfort. Prenatal exercise not only offers cardiovascular benefits but also strengthens abdominal muscles, supporting the torso and aiding digestion.
  • Prenatal fitness is vital for a healthy pregnancy. Most doctors and gynecologists following ACOG guidelines recognize that staying active helps women remain low-risk, providing more options for labor and delivery.
  • Exercise positively affects a woman's emotional state during pregnancy. A 2003 study found that mothers who exercised reported lower levels of anxiety, depression, and pregnancy-specific stress in their first and second trimesters (source).

How can you maintain motivation to exercise throughout your pregnancy?

Engage in activities you enjoy and can easily incorporate into your daily routine to boost your commitment to your exercise plan. Here are some effective tips to stay motivated:

  • Start Small: Begin with gentle exercises, such as brisk walking, rather than intense workouts. Gradually increase the intensity and duration of your routine.
  • Find a Workout Buddy: Exercising with a partner can make the experience more enjoyable and help you stay accountable to your fitness goals.
  • Consider Professional Guidance: Sign up for Pre and Post Natal Personal Training sessions or beginner packages designed for pregnant women, like prenatal yoga classes.

About Our trainers

All our trainers are nationally certified in pre and post natal personal training, are all fully insured and CPR certified to be rest assured you’ll be in safe hands. In additional all our trainers have additional specializations (strength training, TRX, yoga and pilates) as well as nutrition/health coaching, which can all be incorporated into your training program.

Following the guidelines set by the American College of Obstetricians and Gynecologists (ACOG), our Los Angeles postnatal personal trainers will design a customized postpartum fitness program that is safe, effective and specifically tailored to correct any postpartum issues you may encounter including diastasis recti and pelvic floor dysfunction.

Next Steps To Get Started

Step 1.

Complete Questionnaire

Please fill out Questionnaire form if you did not do so already. It’s needed before you start your training, so we know your needs, wants and goals from our training services.

Step 2.

A Quick Response Time 

I usually respond within 2 hours—what did you expect with a name like Type A Training? To kick things off, I'll ask you a few questions to better understand your needs and preferences.

Step 3.

Purchase Your Package

If you already know what you will be buying feel free to purchase it. I will also reach out to you to help guide you if necessary. To purchase our Starter Package Click Here.

Get Started In less Than 24 Hours

45 Minute Starter Package

Your trainer will review your health/ fitness history, discuss your long and short term goals + perform if needed assessments and or movement tests on your first training session..

  • Try our service out with 3 discounted trial sessions
  • Full body assessment + learn how to achieve your goals
  • A personalized workout plan tailored to your needs and goals.

Price: $249 ($300+ value)

Purchase Now

Starter Package + 8-Pack Auto-Renew + Free Session

Your trainer will establish your plan/goals. This service is 100% customized to your personal goals and needs.

  • Starter Package - $249 ($300+ value)
  • 8-pack auto-renew - $912
  • One FREE Session - ($125 value)

Price: $1161 ($1286 value)

Purchase Now

FAQs on pre and postnatal personal training

What is Pre and Postnatal Personal Training?

Pre and postnatal personal training refers to specialized fitness programs designed for women during and after pregnancy. These programs focus on safely guiding expectant mothers through exercise routines that cater to their unique physical needs and changes.


Key aspects include:
Pre-natal Training: This involves exercise regimens tailored to pregnant women, emphasizing safe activities that promote strength, flexibility, and endurance while accommodating the physical changes occurring throughout pregnancy. Common exercises include low-impact aerobics, strength training, and pelvic floor exercises.

Postnatal Training: After childbirth, personal training focuses on helping new mothers recover physically and regain strength. This includes exercises that address common postpartum issues, such as diastasis recti and pelvic floor weakness, while promoting overall fitness and well-being.


Always consult your healthcare provider before starting any new exercise regimen during pregnancy.

Is it safe to exercise during pregnancy?

Generally, yes, if you have a healthy pregnancy without complications. Always consult your healthcare provider before starting any exercise program.

What types of exercises are recommended during pregnancy?

During pregnancy, it’s important to stay active with exercises that support overall health. Recommended activities include:

  • Walking: A safe and effective way to maintain cardiovascular fitness.
  • Prenatal Yoga/ Pilates: Enhances flexibility, reduces stress, and promotes relaxation.
  • Strength Training: Important for building muscle strength, supporting joint stability, and alleviating discomfort. It also helps improve posture and aids in postpartum recovery.

Always consult your healthcare provider before starting any new exercise regimen during pregnancy.

Are Trainers Certified And Insured?

Yes, they are all certified and insured. They are also personally hand-picked by Nathaniel and vetted to insure you're getting the best trainers in Manhattan.

What are the signs that I should stop exercising during pregnancy?

You should stop exercising and consult your healthcare provider if you experience symptoms such as severe headaches, chest pain, shortness of breath, dizziness, or any unusual swelling.

What qualifications should a pre and postnatal personal trainer have?

How soon can I start exercising after giving birth?

How can personal training help with diastasis recti?

How often should I exercise during pregnancy?

What should I look for in a pre and postnatal personal trainer?

What should I expect in a pre and postnatal training session?

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