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About the program

First of all, congratulations on the great news! May God bless you, and your little bundle of joy abundantly. That said,  no matter your fitness level, exercise classes are a great way to keep fit, stay motivated and boost positivity. And that certainly doesn’t have to change when you’re pregnant or a new mom. In fact, attending pre or postnatal gym classes is a great way to meet other new or expectant parents. There’s also no denying the benefits to your physical and mental health – both of which can be tested during pregnancy and motherhood.

Power Mama is a 8-week program for women who are pregnant, have recently given birth, and for women two years postpartum who want to return to exercise. The training program 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.

PowerMama is an accredited certification program developed by the Core Academy. The training program is taught to fitness instructors by a certified pre and postnatal fitness specialist who are 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. After the 8-week course you will be able to seamlessly follow our group fitness classes.

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.

More Info

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When?

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

The 8-week session will be on 7,14, 21, 28 of May

4, 11, 18, 25 of June.

Subscribe to our newsletter and check our socials for other starting dates

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Investment

The 8-week course costs €250.

It includes tea and fruits before & after class and an amazing goodiebag.

Private location, showers, toiletries and towel service are included

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Goodiebag

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What Else?

We have a maximum of 8 participants.

Also, you’ll be part of our private Whatsapp group so we can motivate each other, share stories and bond

Meet your coaches

Powermama pre & postnatal coach

Kimberley Victoria

Holistic Nutritionist

Bianca Cronie | The Health Collab

Pelvic floor therapist

Marloes Reijman | Pelvi-care

Interested? Please contact us to sign up