I’m your Pre- and Postnatal Coach, Ashlen. I am a certified Pre- and Postnatal Coach through Girls Gone Strong. I have been coaching a diverse array of clients for many years, and have added this certification to better help YOU!
Prenatal Coaching
Firstly, congratulations on this incredible time in your life! I’m sure it’s exciting and maybe a little scary, but you are so brave and doing great! Your pregnancy journey is just beginning, and whether or not you already take part in a fitness routine, beginning a program with me can help you have a safe and healthy pregnancy. If you’re already working out, that’s great! I can help you continue your healthy pursuit safely and effectively. Never worked out before? With a doctor’s approval, you can begin a great routine that will help keep both you and the baby healthy and strong.
Why work out during pregnancy?
Working out during pregnancy can lead to many proven benefits to you and your baby, including:
- Prepares your body for the stress it is about to endure
- Healthy baby birth weights and APGAR scores
- Boosted mood
- Feeling of strenght and empowerment
- Reduced risk of gestational diabetes
- Decreased risk of low back pain and/or decreased severity of low back pain
- Decreased risk of urinary incontinence
- Decreased postpartum recovery time
- Decreased risk of gestational hypertension
- Reduced risk of pre-term birth
- Prevention of excessive weight gain during pregnancy
- Maintenance of physical fitness
- Prevention or improvement of symptoms of depression
- Prevention of postpartum weight retention
- Potentially reduced risk of requiring a Cesarean birth
- Potentially reduced risk of musculoskeletal injury
- Potentially improved ability to cope wtih additional weight in breast and urterus
Anecdotally, some women report less nausea, fatigue, morning sickness, and headaches. Exercise in general has many benefits.
We will work to create a program that you enjoy and makes you feel good and strong.
Postnatal Coaching
Not sure how to get back into a fitness routine? Not sure what’s safe to do? That’s what our postnatal training is for! I can help you comfortably get back into a fitness routine that will help you be a healthy, strong mom.
Exercise helps with mood, energy, and overall health. All of this helps you enjoy life. And that’s the goal, right? I will help you design a fitness program that you will actually enjoy doing that is tailored to your needs and goals.
Why work out after pregnancy?
Pregnancy and giving birth puts the body through some stresses that need healing, but light exercise after the acute period can help with healing. There are plenty of other benefits to postnatal exercise, including:
- Improving overall well-being
- Decreasing symptoms of depression and anxiety
- Improving mood
- Improving body image and sense of physical capability
- Improve metabolic health
- Improve aerobic function
- Improve bone mineral density
- Improve blood circulation
Diastasis Recti
Most women who give birth will have some degree of diastasis recti. What is it? That is the seperation of the abdominal muscles due to the stretching and thinning of the linea alba, the connective tissue between rectus abdominus muscles. This thinning varies for all women and the “healing” time and extent varies, as well. The goal is to help you restore tension, function, and strength in your abdominals, and we can certainly do that!
Nutrition
Nutrition is an important part of any fitness routine. I do not do meal plans because I feel that can be too restrictive. Instead, I help you learn about healthy nutrition and utilize what you learn in real life. That way, you can adapt to any situation (restaurants, vacation, dinner parties) and feel confident that you’re fueling yourself for good energy and health.
What You Get
Online Package
- Skype consultation (20-30 mins)
- Full 2 month program delivered through Trainerize
- Strength training plan for your individual needs
- Cardio programming for your goals and overall health
- Nutrition tips
- Online support
- Mobile app
In-Person Package
- Skype consultation (20-30 mins) (required)
- 2 month package with 1-2 sessions per week
- Nutrition tips
- Online support
- Mobile app
Why 8 weeks? Because that’s how long it takes to really see a difference and feel a good change! After the 8 weeks, you can extend your training monthly, for an incredible price!
Training Plans
Forms
Go to the Forms page for the proper forms for this type of training. These will be the waiver and either the PrePARQ or the PostPARQ, depending on where you are in your pregnancy journey.