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Vancouver

604-719-7981 | info@fit4two.ca

Melanie Osmack

More about Melanie Osmack »

Fit 4 Two Online Prenatal Fitness

7:00 - 8:00 PM, Thu

Nov 19 - Dec 17
$50/5 classes
Let's workout together at home!  Don't let COVID and 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 ions 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 
Stretching
Relaxation
 
Delivery
Live via Zoom
Recording available for 7 days
Jan 7 - Jan 28
$40/4 classes
Let's workout together at home!  Don't let COVID and 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 ions 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 
Stretching
Relaxation
 
Delivery
Live via Zoom
Recording available for 7 days
Feb 4 - Feb 25
$40/4 classes
Let's workout together at home!  Don't let COVID and 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 ions 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 
Stretching
Relaxation
 
Delivery
Live via Zoom
Recording available for 7 days

Where

ONLINE Zoom

A Zoom link will be sent after payment is received.

Click for Full Schedule

Fall 2020
Mon Tue Wed Thu Fri Sat Sun
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11:00 AM - 12:00 PM
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Stroller Fitness
11:15 AM - 12:15 PM
Kits Hadden Park
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Stroller Fitness
11:00 AM - 12:00 PM
Olympic Village Hinge Park
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Stroller Fitness
11:15 AM - 12:15 PM
Kits Hadden Park
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11:00 AM - 12:00 PM
ONLINE Zoom
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Stroller Fitness
11:00 AM - 12:00 PM
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Fit 4 Two Online Postnatal Core Series
11:00 AM - 11:30 AM
ONLINE Zoom
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Stroller Fitness
11:00 AM - 12:00 PM
Trout Lake
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Prenatal Fitness Outdoors
6:00 PM - 7:00 PM
Trout Lake
Info
Fit 4 Two Online Prenatal Fitness
7:00 PM - 8:00 PM
ONLINE Zoom
Info
Winter 2021
Mon Tue Wed Thu Fri Sat Sun
Stroller Fitness
11:00 AM - 12:00 PM
Olympic Village Hinge Park
Info
Stroller Fitness
11:00 AM - 12:00 PM
Trout Lake
Info
Stroller Fitness
11:00 AM - 12:00 PM
Olympic Village Hinge Park
Info
Stroller Fitness
11:00 AM - 12:00 PM
Trout Lake
Info
Fit 4 Two Online Baby & Me Fitness
11:00 AM - 12:00 PM
ONLINE Zoom
Info
Stroller Fitness
11:15 AM - 12:15 PM
Kits Hadden Park
Info
Fit 4 Two Online Baby & Me Fitness
11:00 AM - 12:00 PM
ONLINE Zoom
Info
Stroller Fitness
11:15 AM - 12:15 PM
Kits Hadden Park
Info
Prenatal Fitness Outdoors
6:00 PM - 7:00 PM
Trout Lake
Info
Fit 4 Two Online Prenatal Fitness
7:00 PM - 8:00 PM
ONLINE Zoom
Info
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"I have signed up for Fit 4 Two with both of my pregnancies. I enjoy both the prenatal Fitness and Prenatal Barre classes for the strength and cardio aspects. I also love the yoga for the mom and baby connection as well as the stretching. It's great just spending time with other expecting moms wile staying fit!" - Jennifer Rossi

Fit 4 Two® is Baby Friendly