Prenatal Fitness FAQs

I REALLY WANT TO JOIN AN IN-PERSON PRENATAL FITNESS CLASS. WILL YOU BE OFFERING ANY?

After coaching hundreds of pregnant people over the past 15 years, we’ve learned a few things! We’ve also been there ourselves a few times:) So many things change quickly during 9-10 months of pregnancy. You may be dealing with nausea, exhaustion and lack of motivation in the first trimester. In the last trimester, you may also be dealing with exhaustion, but there’s all of the discomfort that comes with a growing baby in your belly as well. We’ve found that logistics and specific timeframes that work best for us and the places that can rent space to us, are not always as compatible with our pregnant members, so we prefer to offer the flexibility of a specially curated program that you can do on your own time and when you’re feeling your best. If you have a friend who’d like to join in, it’s a great opportunity to do the classes together! Our On-Demand series of classes is made just for our pregnant members, so you can be sure you’re exercising safely and with confidence.

I'VE JUST FOUND OUT I'M PREGNANT. WHEN IS THE BEST TIME TO BEGIN A PRENATAL EXERCISE OR PRENATAL YOGA PROGRAM?

Current guidelines recommend beginning your exercise program as soon as possible. It's never too late to begin! You can purchase our Prenatal Fitness and Prenatal Yoga On-Demand Series as soon as you have your caregiver's (family doctor, midwife or OB) permission.

IS IT SAFE FOR ME TO JOIN IF I HAVEN'T BEEN DOING ANY EXERCISE FOR A LONG TIME?

Our On-Demand Series of Prenatal Fitness and Yoga classes are tailored to take into consideration your specific pregnancy related risks, your fitness level and your stage of pregnancy. In each class, we talk about specific modifications for many of the most common issues that arise during pregnancy. If you have something specific to ask us about, please feel free to send us an email and ask! We’re always happy to support you and meet you at your stage of pregnancy.

WHAT SPECIAL TRAINING DOES A FITMAMA STRONG ONLINE INSTRUCTOR HAVE?

In our On-Demand Series of classes, our Fitmama Strong Online instructors, Jen and Sue, are both certified as Personal Trainers and/or Group Fitness Instructors through recognized certifying bodies such as ACE Fitness (American Council on Exercise), CanFitPro or the YMCA. They are required to maintain their certification through continuing education each year. Both Jen and Sue also have additional training and certifications in prenatal and postnatal fitness, pelvic floor & diastases rehab. Additionally, Jen is a Doula and Lamaze certified Childbirth Educator. Together, they have over 30 years of combined experience coaching this population!

WHAT SHOULD I WEAR TO MY PRENATAL FITNESS OR PRENATAL YOGA CLASS?

When signing on to complete a Prenatal Fitness class, you might want to wear athletic shoes that will properly support your feet, however, because you are working out in your own space, you might also wish to go barefoot. Either option is good, although you will improve your balance and coordination when barefoot. You’ll want to wear comfortable workout clothes (including a supportive bra!) that will prevent you from overheating. For a prenatal yoga class, you’ll more likely want to be barefoot.

WHAT SHOULD I BRING TO MY PRENATAL FITNESS OR PRENATAL YOGA CLASS?

For our on-demand workouts, you should have a bottle of water close by. You’ll also need a mat and one or two sets of light hand weights (in the range of 3 to 7 lbs). Other equipment you may wish to have in your home gym might be: one or two yoga blocks, a foam roller, a stability ball, loop bands and a sturdy bench or chair. We tend to use many of these items in our Express Strong and Express Elevate classes and are really great tools to have. A stability ball may not be used specifically for your workout, but some of the positions you can use it for can provide great relief for the discomfort you may be feeling during your pregnancy.

CAN EXERCISE DURING PREGNANCY CAUSE A MISCARRIAGE?

Despite the myths and associated fear, exercise has been shown not to increase the risk of miscarriage. Caregivers who are aware of the current guidelines for exercise during pregnancy will encourage exercise during the all trimesters of a healthy pregnancy.

CAN I EXERCISE IF I'M PREGNANT WITH TWINS?

A twin pregnancy is what the fitness profession calls a relative contraindication. It means that you may exercise when carrying twins, but you must consider the exaggerated pregnancy symptoms that come with twins. It is recommended that you talk to your caregiver about your specific risks and that your instructor is certified in prenatal fitness so that you can continue to exercise in a safe and effective manner for your pregnancy.

I HEARD THAT MY HEART RATE SHOULD NOT BE ANY HIGHER THAN 140 BEATS PER MINUTE WHILE I’M EXERCISING. IS THIS TRUE? 

In a regular exercise program, you may be working within a targeted heart rate zone. When you are pregnant, using your heart rate to determine an appropriate level of intensity is less accurate as it doesn’t properly consider your age or your stage of pregnancy. Also, 140 bpm may be too intense for some, who have not been previously active, but not intense enough for others, who may have been very active before becoming pregnant. Heart rate response to exercise during pregnancy can be quite variable. This is why governing societies (SOGC and ACOG) recommend using the TALK TEST – the ability to hold a light conversation without becoming out of breath. If you’re having trouble talking during your workout, you need to dial down the intensity.

Do you have a question we haven’t addressed? Feel free to Email us and ask!