Prenatal & Postnatal Strength Training: Private Small Group Classes
Pregnancy and postpartum are intense, and two of the best mood-lifting boosts you can give yourself during either of these phases (aside from sleep!) are:
Moving your body: Strength training is paramount to supporting the female body through pregnancy, aiding in recovery postpartum, and helping you to feel a little normal again. Strength training can alleviate sort joints, low back pain, poor posture, and aid in the recovery of the core and pelvic floor. And, let's not forget the mental health benefits it brings, providing some much-needed time for you and some endorphin making:)
Build a supportive network with women going through the same: Fellow honest and supportive mama friends are the best sounding boards and support systems. "Is this normal?" "Do you find that..." "Soooo, this happened today..." It's pretty amazing how quickly you can bond with a group of women when there is literally no topic that is off the table to discuss.
What's Included:
The information about what you should and shouldn't be doing postpartum is overwhelming, at a time when life is already at it's peak of intensity, whether expecting or with a newborn. This class will take the guesswork out for you!
This class will allow you to connect not only with other new/expectant moms, but also (re)connect with your own body. A strong foundation will be set focusing on core and pelvic floor strength and retraining, combined with full body strengthening, meeting you where your body is at today.
We will cover where to start, how to progress, what to watch for when you are doing other activities, and additional resources to refer out to to ensure your body is being cared for in the best way possible as you return to activity.
And who are we kidding, this class is obviously a chance to chat with other women going through a similar life stage as you, so you can gain the confidence that you ARE doing an amazing job.
Optional for new clients: 1 x 1-hour private 1:1 assessment. Recommended if you’ve never weight trained before, and/or have a lot of movement restrictions/concerns. One time cost of $75 for a 1-hour 1:1 assessment is billed separately from session pricing below. *To be completed prior to the first class.*
The Details:
Offered in 6 or 8-week sessions x 1-hour class/week.
Classes take place in Charleswood in a private gym, address will be sent upon registration. Please note there is not a bathroom in the gym, as it is a separate building from the house.
Investment & Payment Options:
6-week session: $180.
8-week session: $240. Option: Two payments of $130, with 1st payment due prior to start of session, 2nd payment due at mid-way point.
Optional New Clients 1:1 Assessment: $75 assessment fee will be added to the session fee above.
A minimum of 3 participants are required to run a class. Classes are a max of 4 women to ensure workouts are individualized for you, and for space safety if little ones are present. Due to safety reasons, for babies pre-crawling only.
Classes are offered Monday-Thursday, mornings and early afternoon. Please reach out for current availability. Referral bonus of $25/off your registration for every new friend you have sign up.
No classes on Stat Holidays. Closed the week of March 23rd, 2026.
Have a group of friends - either expecting or newly postpartum, who you’d like to schedule a class with? Please reach out below:
FAQs
Where are you located? The gym is located in Charleswood/Brentwood in the NW of Calgary. Address and parking information will be communicated during your onboarding process.
What should I bring for myself? Please bring a water bottle, and wear comfortable clothes you can move in. Please bring a clean pair of workout shoes regardless of the season to help us keep the high level of cleanliness our gym upholds!
What should I bring for my baby? For baby, less is better. Bring the necessities of course, and moms usually bring baby in their carseat if they want to nap or just chill, and having a little blanket and a couple small toys for them to lay on if they want out of the seat is usually sufficient. The gym opens 10 minutes prior to the start of class, so you have some extra time to settle and set up anything you need before hand.
What types of classes are these? Mom & Baby classes are primarily weight training classes - not HIIT or fast paced circuit classes. There is a daily workout written on the board, but everything can be modified - the movement itself, the weight being used, the range of motion, etc. With a max of 4 people per class the programming is really individualized, ensuring that injuries, movement restrictions, sleep deprivation, etc. are all taken into account each day you walk through the door. What sets these classes apart from regular classes, is an emphasis on core and pelvic floor re-training and breath awareness, and an emphasis on weight training in a way that compliments your postpartum healing.
What are your operating hours? Monday-Thursday, 9:30am-3:00pm (specific hours vary by day).
Anything else I should know? We are a scent-free facility - please do not wear perfume (even “natural” ones), nor scented lotions, hair sprays, etc. Also, there is not a bathroom in the gym so please use the facilities before you come.