Working out during pregnancy
Working out while pregnant
First of all, congratulations on the great news! May God bless you, and your little bundle of joy abundantly. The PowerMama® Fitness program is specially designed for women who want to stay as fit, strong, and energetic as possible during their pregnancy. On average, 1 out of the 4 pregnant women has pelvic floor complaints, such as involuntary loss of urine. 3 out of the 10 women have mild diastasis (dislocation of the abdominal muscles) after pregnancy. All of this can be caused by incorrect training & posture. To prevent this, your core and pelvic floor muscles need extra attention during, and after pregnancy.
Fitness & Pregnancy
During the PowerMama Program, we train on functional movements (strength and cardio) with extra attention to the abdominal muscles (core), pelvic floor, breathing techniques, and posture. In addition to the physical training (1 x per week), there is also attention to theory. You will get a lot of knowledge about your body, and the physical and physiological changes it goes through during pregnancy.
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 proved 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.
Physiotherapist & nutritionist
Our coach will offer safe and responsible training that has been specifically developed for pregnancy. In case of complaints such as a heavy feeling in the vagina, pain, incontinence, diastasis, or other doubts, the participants can be referred to our affiliated pelvic floor physiotherapist. The physiotherapist will do an examination, which is often covered by your insurance, and give feedback to our coach so we can have the right information and tailor all workouts to your needs. Meaning that during the course, mama and baby will be safe.
During pregnancy, good nutrition is more important than ever. From the moment you find out you’re expecting, everything changes. You want
what’s best for your baby, but knowing what is best isn’t always a simple task. When it comes to nutrition, a google search can do more harm than good. Too much information can confuse and overwhelm you. If you need the right guidance in choosing nutritious food that will help you and your baby, then our holistic nutritionist is here to help as well. No complicated rules or crazy restrictions here. We will get to know your preferences and lifestyle, and then we map out real, practical, and sustainable changes.
We strongly recommend following the Powermama® Core-Restore program after delivery.
Pregnancy courses are sometimes partially, or even fully reimbursed, by your health insurer. Check your health insurance to see if you qualify for this