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ONLINE Prenatal Fitness Program

THIS PROGRAM IS ON HIATUS. After running our first series, we are using everyone's feedback, as well as our experience, to improve and fine-tune this program before we open it back up for registration.

Looking for our ONLINE POSTnatal program? Click here.
Our Online Prenatal Fitness Program safe and beneficial for all healthy pregnant women with normal pregnancies who have been given the green light by their healthcare provider to exercise during this pregnancy.  All trimesters and fitness levels are welcome. 
Please complete your intake form online BEFORE the first class
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.  
This program is for pregnant women who….
  • want a healthier, happier and more comfortable pregnancy.
  • do not have access to live prenatal fitness and wellness programming.
  • do have access to live prenatal fitness programming but want to add at home workouts and accountability.
  • Want to be part of a healthy, positive, inclusive community.

Online Prenatal Fitness Program FAQs

When does the next program start?
Monday, February 25, 2019.  
How long is this this program?
Our program is designed to work with your due date.  You can sign up in a 6 or 12 week session.
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 platform. Skyprep, 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?
6 weeks $59 
12 weeks $99 
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. 
Mondays – Weekly Workout
Tuesdays – Weekly Pelvic Floor Routine
Wednesday – Mid Week Check In
This is your opportunity to share your successes and challenges in a safe space via our private Facebook Group.
Saturdays – 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 – Expect plenty of carefully curated articles and posts. 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. 
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.
How long are the workouts?
Most workouts are 30-40 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 routine.
What if I get behind/off track?
Be kind to yourself and pick up where you left off.  You have the option of downloading all the handouts so that you can access them in the future.  
Is there a program like this for after my baby is born?
There sure is.  Click here for details.
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.
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"I love the energy my instructor brings to each class.  I feel completely different when class is over - energized and RELAXED!"

-Renata, Surrey, BC

Fit 4 Two® is Baby Friendly