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Fitness After childbirth

The PowerMama® Program for after childbirth is split into 2 sections. PowerMama® Core-Restore and PowerMama® After Childbirth

PowerMama® Core-Restore

Have you (recently) given birth and do you want to start working out again? We understand it can feel confusing – where do you even start? It can feel a bit “strange” to be active again with your new body. Perhaps you experience a pressing feeling in your vagina, you suffer from incontinence or your abdominal muscles are not yet “tightened up”. We are here to help you recover. PowerMama® is an accredited certification program. The training program is taught to fitness instructors by a certified pre and postnatal fitness specialist who is also certified by Core Academy. Rooted in evidence-based methodology, the Power Mama Academy empowers mamas with smart, safe, and effective exercise. The method that Power Mama Academy has created is revolutionizing Pregnancy, Birth + Postpartum. These innovative techniques have been proven to prevent and heal injury-based Diastasis Recti and common pelvic floor issues, prepare you for childbirth, and help you re-strengthen and recover postpartum.

The PowerMama® Core-Restore Program is for all moms:

  • Who recently gave birth (from 6/8 weeks)
  • Who haven’t worked out after childbirth
  • Who have a (permanent) diastasis
  • Who suffer from pelvic floor problems (incontinence/prolapse)
  • Who specifically want to pay extra attention to their pelvic floor and abdominal muscles.

During the 4-week PowerMama® Core-Restore, we’ll focus on the recovery of your core, abdominals, diastasis, & pelvic floor muscles. The classes have a low intensity and are intended for a peaceful recovery after childbirth. These classes are a quiet way to start reconnecting with your “new body”. Your newborn can come too!

The four-week program is given in groups of a maximum of 4 participants, and the lessons consist of three parts:

  • Mobility Flow
  • Core Restore
  • WOD (Workout of the Day)

Before the start of the 4-week course, we do an abdominal muscle examination and briefly discuss your goals and progress.

We strongly recommend finishing the PowerMama® Core-Restore program before continuing with the PowerMama® After Childbirth program. All dates are carefully chosen so you can seamlessly continue to PowerMama® After Childbirth program without missing any classes.

Post-partum courses are sometimes partially, or even fully reimbursed, by your health insurer. Check your health insurance to see if you qualify for this

More information

I

When?

Saturdays from 9:30 am to 10:30 am.

 

New dates coming soon. 

II

Pricing

The 4-week course costs €80.

It includes tea and fruits before & after class.

Private location, showers, toiletries, and towel service are included

III

How to apply

Please contact us HERE.

We have a maximum of 4 participants.

We’ll send you an intake form to know more about you

PowerMama® After-Childbirth

PowerMama® After Childbirth

Are you ready to slowly, and safely, increase the intensity of your workout? The PowerMama® After Childbirth is focused on building up strength and endurance. We begin with instruction on correct posture and movement patterns as well as talk about diastase. During the training, we work on strengthening the core, large muscle groups, and the muscles of the pelvic floor. We do this by teaching functional movements. Each week, you’ll also get familiar with exercises such as the air squat, front squat, shoulder press, and deadlift.

During our sessions, we’ll work on strength and cardio training. You’ll also get the correct tools on how to work out in a safe way.  The best part of it is that you won’t be alone. There will be other mommies ready to support you.

We strongly recommend finishing the PowerMama® Core-Restore program before continuing with the PowerMama® After Childbirth program. All dates are carefully chosen so you can seamlessly continue to PowerMama® After Childbirth program without missing any classes.

Post-partum courses are sometimes partially, or even fully reimbursed, by your health insurer. Check your health insurance to see if you qualify for this

More information

I

When?

Saturdays from 9:30 am to 10:30 am.

 

New dates coming soon. 

II

Pricing

The 8-week course costs €180.

It includes tea and fruits before & after class.

Private location, showers, toiletries, and towel service are included

III

How to apply

Please contact us HERE.

We have a maximum of 8 participants.

We’ll send you an intake form to know more about you

Meet your coach

Powermama pre & postnatal coach

Kimberley Victoria

Benefits of PowerMama® Core-Restore & After Childbirth program

I

Quicker recovery

II

Weight management

III

Reduced risk lower back pain

I

Strong core & pelvic floor

II

Reduced risk of incontinence & pelvic floor issues

III

Plenty of bonding time with other mommies to-be

Interested? Please contact us to sign up