Empowering women to gain bodily awareness and strengthening in pregnancy, birth, postpartum, and beyond!
Come join us for the FIRST ever Postpartum Recovery ® Fitness class in Nassau County! This class was created by Emily Wannenburg, a local doula, childbirth educator, and fitness exper. It was founded on principles drawn from evidence based studies, as well as approved by physicians, midwives, and physical therapists.
Who is this class for? This class is designed for newly postpartum mothers, or even mothers several years after birth. Non mobile babies are welcome in class, but due to safety concerns and additional distractions, we are unable to allow mobile children into our classes. Please contact me with any childcare concerns, or for recommended babysitter options. |
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How soon after birth can I take this class?
Vaginal births- 2 weeks postpartum
Cesarean births- 6 weeks postpartum
This is NOT a Kick-Your-Butt Fitness class. It's much too early for that! Please do your Pelvic Floor a favor and let it heal before you start running or exercising again. Impact exercise before 6 weeks is generally too early for most postpartum women. However, this is your first step in the journey! The “How” of your re-entry to your fit self is important to the long-term success of your postpartum phase of motherhood. Join with other postpartum moms to gently start the journey back to fitness.
Vaginal births- 2 weeks postpartum
Cesarean births- 6 weeks postpartum
This is NOT a Kick-Your-Butt Fitness class. It's much too early for that! Please do your Pelvic Floor a favor and let it heal before you start running or exercising again. Impact exercise before 6 weeks is generally too early for most postpartum women. However, this is your first step in the journey! The “How” of your re-entry to your fit self is important to the long-term success of your postpartum phase of motherhood. Join with other postpartum moms to gently start the journey back to fitness.
How will this class help me?
• Lay a solid foundation of awareness for returning to fitness safely
• Diastasis Recti recognition and recovery (if needed)
• Pelvic Floor Muscle Training and perineal recovery
• Cesarean/perineal scar massage techniques
• Diaphragmatic breathing and core restoration
• 15+ exercises, with appropriate extensions and modifications
• Gentle stretch and strength for motherhood
• Postural awareness and movement for tired bodies
• Functional movements in life, such as lifting babies, car seats, groceries...etc
• Physical AND emotional care for the postpartum mother
• Connecting with other moms in the same stage of motherhood
• Lay a solid foundation of awareness for returning to fitness safely
• Diastasis Recti recognition and recovery (if needed)
• Pelvic Floor Muscle Training and perineal recovery
• Cesarean/perineal scar massage techniques
• Diaphragmatic breathing and core restoration
• 15+ exercises, with appropriate extensions and modifications
• Gentle stretch and strength for motherhood
• Postural awareness and movement for tired bodies
• Functional movements in life, such as lifting babies, car seats, groceries...etc
• Physical AND emotional care for the postpartum mother
• Connecting with other moms in the same stage of motherhood
What is the cost?
The cost is $130 for the 6 week series
Included in the cost is 6 class sessions, each lasting 1 hour and 15 minutes. All exercise equipment will be provided (including bands, balls, and weights as needed.) You will also be provided with a weekly handout each week of your postpartum exercises. Additionally, you will be added to a closed private support group designed for PPR students, where you can access additional videos or information, and ask questions.
What to bring?
• yoga mat
• water/snacks for you and/or baby
• any special tummy time blankets, pillows, or seats for your baby during class
• notebook if you want to take extra notes (a weekly handout will be provided)
Class Flexibility
This class is designed with YOU in mind, so please don’t feel the need to have a perfectly quiet baby during class and no emotions on your sleeve. Babies will cry, and mommies may too. You are welcome to feed your babies (breastfeed or bottle feed), change diapers, stand up and walk around with your baby, wear your baby, or whatever is necessary for well being. Come join a village of supportive mothers!
The cost is $130 for the 6 week series
Included in the cost is 6 class sessions, each lasting 1 hour and 15 minutes. All exercise equipment will be provided (including bands, balls, and weights as needed.) You will also be provided with a weekly handout each week of your postpartum exercises. Additionally, you will be added to a closed private support group designed for PPR students, where you can access additional videos or information, and ask questions.
What to bring?
• yoga mat
• water/snacks for you and/or baby
• any special tummy time blankets, pillows, or seats for your baby during class
• notebook if you want to take extra notes (a weekly handout will be provided)
Class Flexibility
This class is designed with YOU in mind, so please don’t feel the need to have a perfectly quiet baby during class and no emotions on your sleeve. Babies will cry, and mommies may too. You are welcome to feed your babies (breastfeed or bottle feed), change diapers, stand up and walk around with your baby, wear your baby, or whatever is necessary for well being. Come join a village of supportive mothers!
This 4th Trimester Fitness Method™ class is a complete prenatal Birth Ball prep clinic for pregnant women, for use in home, birth center or hospital birth.
Who is this class for? This class is for pregnant women in all trimesters of pregnancy. Information in this class can be helpful for all types of births, whether natural, medicated, or even a cesarean! How will this class help me? You will learn techniques for how to use the ball in pregnancy, labor, birth, and in the postpartum period: * relieve achy lower backs * train your body for your labor time * strengthen your core and your pelvic floor * learn effective laboring down techniques * laboring positions to open your pelvis at different levels, as well as facilitate optimal fetal positioning and labor progress * stretching out tired muscles * birthing positions using the ball for support * newborn comforting measures * open Q and A time for any pregnancy, birth, postpartum, and any other questions! What is the cost? The cost is $55, for a 3 hour comprehensive workshop, with a take home handout included. What do I need to bring? * Your own birth ball (must be purchased ahead of time and blown up over a period of 3 days prior to class- instructions will be given as class approaches). * Pen for taking notes * Drinks/snacks as needed * A list of questions you may have about pregnancy, birth, and beyond! |
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Please use this link to register for classes: https://www.4tfit.com/anne-homan
**Register early, as class sizes are limited**
(please note that fees are non refundable, as your registration holds your spot)
Other 4th Trimester Fitness ® Method classes
COMING SOON
* 4 Pillars for Better Birth ™ clinic
* Pelvic Floor, Core & More ™
COMING SOON
* 4 Pillars for Better Birth ™ clinic
* Pelvic Floor, Core & More ™
Postpartum Mama Moves
If you are a local pregnant or postpartum mommy looking to learn more, please join my Facebook group Postpartum Mama Moves!
www.facebook.com/groups/1417364774969423/
We offer local group discussion and events that focus on (but not limited to) the following:
* postpartum bodily awareness, inspiration, and encouragement
* diastasis recti, pelvic floor, and core discussions in pregnancy and postpartum
* returning to fitness and movements safely after birth
* weekly walks and mommy connection
www.facebook.com/groups/1417364774969423/
We offer local group discussion and events that focus on (but not limited to) the following:
* postpartum bodily awareness, inspiration, and encouragement
* diastasis recti, pelvic floor, and core discussions in pregnancy and postpartum
* returning to fitness and movements safely after birth
* weekly walks and mommy connection