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Fit 4 Two Online Prenatal Fitness

Let's workout together at home!  Don't let the winter months hold you back from the benefits of an active pregnancy. 

1. Energy
One of the best ways to increase energy levels is to get moving.  Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.  This results in more energy for everyday tasks.  
2. Comfort
Most pregnancy aches and pains come from muscular imbalances, pressure of the growing uterus and a shifting of the spine and pelvis.  Regular exercise, especially muscular endurance, prenatal specific core work and stretching can help prevent and reduce these discomforts.
3. Improved Pelvic Floor Health 
Regular pelvic floor work, giving equal focus to the contraction and the release, may help with urinary incontinence, pelvic pain, low back pain, pelvic organ prolapse and labour. 
4. Decreased Digestive Discomforts
Regular exercise improved circulation, reducing nausea and constipation.
5. Mental Health
Exercise is a safe and accessible way to prevent and manage depression and anxiety.  It’s also a fantastic stress buster.  
6. Healthy Weight Gain
Healthy weight gain helps to prevent pregnancy complications such a gestational diabetes, high blood pressure and an increase in labour interventions.  
7. Prevention of Gestational Diabetes, Gestational Hypertension and Preeclampsia
Regular cardiovascular exercise helps to prevent and manage gestational diabetes and maintain healthy blood pressure. This reduces the incidence of labour interventions and cesarean birth.  
8. Prevention of Swelling, Varicose Veins and Hemorrhoids
Regular cardiovascular exercise promotes healthy circulation.
9. Stamina for Labour and Parenting
Ask any woman who has gone through labour and she will tell you that it was one of the most physically intense endeavors she has ever experienced.  Ask any parent of young children and they will assure you that parenting is seriously physical work.  Fact: Being strong, fit and healthy will help make parenting more manageable.
10. Decreased chance of caesarean birth, instrumental delivery, newborn complications
The above benefits are based on the 2019 Canadian Guideline for Physical Activity Throughout Pregnancy. 

Recommended equipment
1 set (2) of 3-5lb dumbbells for shoulder work
1 resistance band with handles
yoga mat

What to expect
Warm up
intervals of low-impact cardiovascular and muscular endurance exercises
Pregnancy-specific core work 

Live via Zoom
Recording available for 7 days 

Fit 4 Two® instructors are certified pre and postnatal fitness specialists, and follow the Canadian Guideline for Physical Activity Throughout Pregnancy. An online prenatal intake form must be completed before your first class. 


To find out if this program is offered in your community please visit our locations page.