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Postnatal Fitness ONLINE

Who should join the Fit 4 Two® Online Postnatal Fitness Program?
 
This program is for all new mothers who want to:
  • Ease back into fitness safely and effectively
  • Keep up with the physical demands of parenting
  • Protect their mental and emotional health 
  • Be part of a healthy, positive, inclusive community
The Fit 4 Two® Online Postnatal Fitness Program is safe and beneficial for all new moms whom have been given the green light by their healthcare provider to ease back into fitness.  
 
For most vaginal births, we recommend waiting until your lochia is complete, infant feeding is established, and you are getting enough rest to enjoy the benefits of exercise. For cesarean births, we recommend waiting until you receive medical clearance at your 6-week post-operative check-up, infant feeding is established, and you feel rested enough to enjoy the benefits of exercise.  Either way, talk to your healthcare provider about the best time for YOU to ease back into an exercise program.
 
Abdominal Separation? Not only is this program safe for you to do, but you will learn what to do and what to avoid if you have a separation. 
 
When does the next program start?
Monday, January 7, 2018.  
 
How long is this this program?
12 weeks.
 
When can I register?
Registration is open!  Register for our Online Prenatal or Postnatal Fitness Program by December 20 (start date January 7) and we will donate 50% of your registration fees to Pacific Postpartum Support Society.
 
Who is the instructor?
Melanie Osmack is the founder and director of Fit 4 Two® Pre and Postnatal Fitness.  She is a certified fitness and yoga instructor, personal trainer, pre and postnatal fitness specialist, and trainer of trainers. When not helping her kids with homework or driving them to sports, you'll find Melanie teaching Fit 4 Two classes in her community and online.
 
How is the program delivered?
Our user-friendly online 'studio' allows you to access your materials at any time.  You can read them online, download them and even print them for your convenience.  Live videos and discussions take place on our private Facebook group and you can email online@fit4two.ca with questions at any time.
 
How much is the program and what is included?
12 weeks $99 ($49.50 donated to PPPSS)
 
Weekly Workouts – Handouts and videos
Weekly Pelvic Floor Routines – Handouts and audio recordings
Weekly Education – Handouts and videos
Instructor Support – Private Facebook Group and email
Peer Support – Private Facebook Group
 
What is the schedule?
A more detailed schedule will be available in your welcome package but here is an idea of what to expect.
 
Week one we want to help you get set up for success.  This means we’ll be connecting online in some capacity, on our private Facebook group, Monday-Saturday.  We recommend checking in daily at a time that is convenient for you.
 
Week two onwards, we have a regular routine. 
 
Monday – Weekly Workout
A print version will be available in our online studio.  You can view it there, download it to your device, or even print it out. All exercises will be demonstrated by video in our private Facebook Group.  You’ll be doing your workout 2-3 days a week.
Tuesday – Weekly Pelvic Floor Routine
A print version and audio recording will be available in our online studio.  You can view/listen there, or download it to your device, or even print it out.  
Wednesday – Mid Week Check In
This is your opportunity to share your successes and challenges in a safe space via our private Facebook Group.
Thursday – Nutrition 
Handouts will be available in our online studio.  Group discussion will take place in our private Facebook Group.
Saturday – Saturday Check In
We want you to feel part of a group.  Checking in is a proven way to stay on track while attending to your social-emotional health needs. 
Other Days – We are always here to answer your questions and support you in our Private Facebook Group and by email online@fit4two.ca 
 
What kind of equipment will I need?
A yoga mat, a resistance band, a shoelace or similar (Got you wondering don't we?), and 3-5lb dumbbells. To participate you’ll also need access to the internet and a Facebook account. We avoid using the babies as ‘equipment’ because we already use those muscles all day every day.  We are trying to strengthen the underused muscles to create balance and prevent injury.
 
What should I wear?
The great thing about working out at home is that you can wear whatever you like.  That said, you should be wearing a supportive sports bras and athletic shoes.  The workouts are NOT safe to do barefoot as we will be standing on our bands from time to time.  The band could slip out from under your bare feet and harm you or someone near you.  You could also drop a dumbbell on your toes.  Please stay safe by wearing appropriate footwear.
 
What will my baby be doing?
This will depend on when you chose to do your workout.  Some women do the program during nap time while others do it while baby is awake but content.  You might find it helpful to do the reading while feeding and then the workout after baby is fed. You’ll find what works for you.  And then that will change.  LOL.  Sorry.  Mom joke. 
 
How long are the workouts?
Most workouts are 30 minutes including warm up, strength training, core work and stretch.  We will give you guidance on how to incorporate safe cardiovascular exercise activities into your week. If baby needs you part way through a workout, that’s okay. Take a break and attend to your baby’s needs. The workouts can be done in parts.
 
I also have a toddler/preschooler at home.  Any suggestions?
I’m sure you have heard the analogy of putting your oxygen mask on first so that you can care for your loved ones.  This program is part of your oxygen mask.  If you need to a show on for your little mover so you can get in 30 minutes of self-care, that’s not just okay, it’s wise.  No mom guilt allowed.  Some moms prefer to do the program when their toddler/preschooler is napping or at a program. I used to do my workouts at the playground while my baby was in the stroller and my 3-year-old was playing. That took some serious multi-tasking skills but I made it work. 
 
What if I get behind/off track?
If this happens to you it means you are human.  Be kind to yourself and pick up where you left off.  You have the option of downloading all the handouts, audio and video in our online studio so that you can access it in the future.  The most important thing is to stay connected with your team in our private Facebook Group.  Social health is vital to mental health and staying connected will help you stay o track and get back on track faster. 
 
How do I register?
Click ‘register online’ below and you will receive two emails.  The first is your receipt and the second has instructions for accessing our online studio and private Facebook group.

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