Welcome, to your membership portal.
To get started, download your Birth Prep: Program Guide
Then select a video to get started, or resume.
Additional resources: Resources for Birth Prep
Remember to always consult your Doctor or trusted personal healthcare professional before beginning any new exercise program. This program does not replace in-person assessment and treatment.
Welcome Message: Birth Prep
We are so excited to help you prepare for birth!
No Equipment Needed
Perineal Massage
This is so important for mothers to feel empowered and decrease their risk of tearing during birth.
No Equipment Needed
Movements to Prepare your Body for Birthing
In 8 minutes begin to prepare your body for birth.
Necessary Equipment: 1 x Exercise Ball
Perineal Massage (External)
If intravaginal work makes you squeamish try this instead
No Equipment Needed
Posterior Pelvic Floor Release:
(Using a Tennis Ball)
This is a great way for you to release tension from the deep hip and pelvis muscles that can pull on your tailbone or contribute to constipation
Avoid this if you have active haemmrhoids.
How to relieve Tailbone Tightness
Tailbone tightness is something common near the end of pregnancy and postpartum. Use this quick video to relieve the tension.
No Equipment Needed
Booty and Hip Strength (💦 Sweaty)
This sweaty workout is a strength builder and can be done throughout pregnancy
No Equipment Needed
Arms & Back (💦 Sweaty)
Build back body and arm strength to help prep for all the lifting, carrying, holding, and snuggling your little one you will be doing.
Small 1-3lbs weights (Cans, Balls, Weights)
Balance Burner
Balance can be a big challenge later in pregnancy as your centre of mass is constantly changing. This puts you at risk for things like rolling and ankle or worse a fall and a fracture. We encourage everyone after 34 weeks to be using this video twice a week.
No Equipment Needed.(A stable counter nearby suggested)
Practical Tips on Lifting and Squatting in Daily Life
3 minutes to learn Practical Tips for Lifting & Squatting in your daily life!
No Equipment Needed
Pelvic Floor Relaxation Technique: Wall Squats (💦 Sweaty)
This just takes 2 minutes and can be done with or without an exercise ball behind your low back. It's a great way to learn to relax and lengthen the pelvic floor muscles.
Exercise Ball is recommended but not necessary.
TENS in the 3rd Trimester and Labour
TENS or transcutaneous electrical nerve stimulation can be beneficial in reducing the pain you may be experiencing in your low back, hips, or even neck and shoulders. There are some precautions that are important you are aware of when using this in the 3rd trimester.
No Equipment Needed
Managing Pubic Symphysis Pain
Learn techniques used by physiotherapists to decrease the pain you might be having at the front of your pelvis also known as your pubic symphysis.
No Equipment Necessary. Ideally use a Small Exercise Band and several pillows.
Swelling: Postpartum
Swelling is expected regardless if you have a vaginal or belly birth and there are ways you can mitigate the discomfort associated and even decrease the swelling faster.
No Equipment Needed
How to get labour moving!
Here are our favourite tips to get your labour moving along!
No Equipment Needed.
Birthing Positions: You have Options!
You have options when it comes to your birthing position. Learn how you can slow down or speed up birth and why it's so important to openly communicate with your healthcare team during labour and birth.
No Equipment Needed
Birthing Positions: If you Experience Discogenic Low Back Pain
We are sharing our top birthing position options if you experience disk pain in your low back.
No Equipment Needed
Birthing Positions: If you Experience Pelvic Girdle Pain
We are sharing our top birthing position options if you experience pelvic girdle pain.
No Equipment Needed
Birthing Positions: If you Experience Tailbone Pain
We are sharing our top birthing position options if you experience tailbone pain.
No Equipment Needed
How to Use an Exercise Ball for Birth Prep Movements
This is an example of what movements you can do with your birth prep ball in the last few weeks to help ease the labour and birthing process. We recommend doing these while you're watching TV, talking with your partner, or listening to your favorite podcast or music
Necessary Equipment: Exercise Ball
Partners Supportive Positions
Partners can be so helpful by applying what we call "counter-pressure" during labour!
No Equipment Needed
Pushing Options: Breathing Options
There are many ways that you can breathe to assist during the pushing portion of your labour. We want you to try these ahead of time and discover which option works best to let your pelvic floor lengthen/ relax to help baby pass through.
No Equipment Necessary. Optional: Handheld Mirror
Core Foundations (💦 Sweaty)
12 minutes - This is the #1 piece of info I wish EVERYONE was taught growing up...how to properly tap into your core! Are you finding core exercises REALLY challenging? Are you not sure if you're using your core properly? Have you ever had a hernia? Groin or hip flexor pain? Or are you finding new pelvic aches and pains through your low back and hips in pregnancy? This video is a MUST watch if you've experienced any of this, some small changes with the proper core basics can produce massive changes!
No Equipment Needed
Baby Hug. Baby Lift. (💦 Sweaty)
Learn the single most helpful exercise that can be done in pregnancy as well as postpartum as soon as you feel ready. It's a great way to work on coordination in your core and pelvic floor.
No Equipment Needed
Belly Birth
8 minutes of invaluable info for anyone who has had (having) a belly birth (cesarean).
No Equipment Needed
Don't fear the first poop!
Do you know why the squatty potty, stool softener, or dried mangos, prunes, etc, lots of water might take away some of your fear about the first poop after giving birth?
No Equipment Needed
Hemorrhoids, Constipation and Tummy Troubles: Part 2
In 4 Minutes learn how to ease some of the most common, but rarely discussed, issues new moms face. There are simple things you can do to help ease Hemorrhoids, Constipation, and Tummy Troubles!
No Equipment Needed
Reconnecting with your Core after giving birth (💦 Sweaty)
This video is meant to help you reconnect with your core when you are ready... some people find this is at 2 weeks, others 6 weeks, or longer. As long as you didn't have major medical complications during birthing you can safely start this program before your 6-week medical check-up. This is 14 Minutes to help you really understand and tap into your deep core muscles. After giving birth reconnecting with your core can be a challenge so this will help make the journey easier. This is an educational video and workout you'll want to do over and over again and the first in our Elevate Postpartum Program!
No Equipment Needed
Swelling: Pregnancy
Swelling is very common in pregnancy especially if it's hot outside or you're in the second half of your pregnancy. Don't worry there are things that can help those swollen feet, ankles, and even vulvar varicosities!
No Equipment Needed
Mothers Thumb
A common complaint for new parents is a painful thumb and wrist. If this sounds familiar you need to check out this video!
No Equipment Needed
Epidurals
Epidurals are another tool in the birthing tool kit. We wanted to share some info on the different types of epidurals and how an epidural affects your uterus and pelvic floor and pushing process.
No Equipment Needed
1st Week Postpartum
There are a lot of new and exciting but also unexpected things the first few weeks after welcoming a new baby. Here are the top things our parents wish they knew about the first week.
No Equipment Needed
Vulvar Cleaning 101
With so much money spent on advertising to women, and so little dialogue between women about the more intimate parts of life we wanted to share some important info on vulvar care best practices!
No Equipment Needed
Lubricants
With so many lubrication options available how do you know which ones to choose? We've got some fast tips to help you navigate the sea of options!
No Equipment Needed
Products to enhance your workout.
Although not required for this program - these items are designed to enhance your workout.