fbpx

Before and after the Bump

Pregnancy.

Pregnancy workout programs

Prepare your body for pregnancy, birth and postpartum recovery with customized workouts for each trimester of pregnancy. Modified to suit the anatomical and physiolgical changes that occur during each trimester with 3 training sessions per week. 6 different full body strength exercises in each module working the upper body, Lower body, pelvic floor and core strengthening and mobility and birth prep exercises to prepare for labour and birth.

38 page ebook

Covering what to expect in each trimester, exercise and nutritional guidelines, diastasis recti, the pelvic floor and core connection and more!

Exercise video demonstrations

Detailed video demonstration to help ensure correct form.

more features

Modified Exercises

To suit your trimester of pregnancy,. Pelvic floor and diastasis recti safe exercises.

Private Facebook Group

Access to the private facebook group with other women from all over the world for support and accountability.

1 on 1 Coaching

Personalised programs designed for your specific needs (low back pain, Diastasis Recti, Pelvic floor dysfunction, Knee pain). Direct access to me (your coach) via messenger and video calls to discuss any issues, form check or train in real time!

Mobile App

App integration for apple and android devices to access your workouts on the go.

Membership

Monthly membership packages or 1 on 1 coaching available.

Diastasis Recti & Pelvic Floor Safe

Prevent severity and improve recovery from Diastasis Recti. Strengthen your pelvic floor and core to reduce the risk of urinary incontinence or other pelvic floor dysfunction.

Choose the perfect plan

3 Month Membership

$150 AUD / one off payment
  • Online login
  • App Usage
  • New workouts every 4 weeks
  • Exercise Video Demonstration
  • 30 + page Pregnancy Ebook

One on One Coaching

$350 AUD / month
  • Online login
  • App Access
  • New workouts every 4 weeks
  • 30 + page Pregnancy Ebook
  • 30 + page Postpartum Ebook
  • Exercise video demonstration
  • Direct Message your coach
  • 2 x half hour video call
  • Private Facebook Community
  • Cancel anytime

Frequently Asked Questions

The goal of exercising during pregnancy is to maintain health and fitness, prepare your body for pregnancy, labour, delivery and post-natal recovery. Exercising helps to:

  • Reduce the risk of gestational diabetes 
  • Improve muscular strength and endurance
  • Decrease the risk of pregnancy related complications such as pregnancy induced hypertension and preeclampsia
  • Reduced back and pelvic pain, fatigue, stress, anxiety and depression
  • Fewer delivery complications
  • Prevention and management of urinary incontinence
  • Decred length of second stage of labour or average by 60 to 36 mins
  • decrease postpartum recovery time
  • Prevent severity and improve recovery of diastasis recti (abdominal separation)

I have designed this program to use minimal or no equipment so it can easily be completed in the comfort of your own home or gym setting. I suggest having at least.
1 – 12″ mini loop band 
1 – 41″ long loop band or resistance band with handles and door anchor
1 – pair of dumbbells or a Kettlebell 
1 – stability ball (essential for third trimester programming)

  • Workouts scheduled for three times per week consisting of upper body, lower body, pelvic floor and core strengthening and mobility exercises. All customized for each trimester of pregnancy or postpartum to accommodate the anatomical and physiological changes that occur during each phase.
  •  
  • Workouts can take 15 to 45 minutes to complete and each exercise has a video demonstration to ensure you have correct form to move safely and efficiently.
  •  
  • 35+ page ebook for pregnancy or postpartum. Covering what to expect during each trimester, exercise guidelines, pelvic floor and core connection 

Yes – It’s important that all pregnant and early postpartum women consult with their healthcare providers (GP, obstetricians, midwife, physiotherapist or exercise physiologist) regarding physical activity and exercise during and after pregnancy. Your medical team are the ones that know you best and will provide you with the best care and advice for YOU and your unborn baby.

Please seek medical clearance from any of the medical professionals
listed above BEFORE exercising or beginning your exercise program.

Each exercise has a detailed video tutorial and written instructions to guide you. If you are still unsure you can post form checks or questions in the private facebook group for additional feedback.

Please contact jess@moofitmoofit.com.au with a  description of your technical issue.

Absolutely! Sign up for either program and let me know in your medical clearance for so i can program for you accordingly. 

There is no physical product that require shipping.  Each product is downloadable and can be purchased by anyone anywhere in the world.

This program is not designed for weight loss particularly during pregnancy. However,  many postpartum clients have reported their body composition changing along with improved functional movement from completing  the programs.

I hold a bachelor in oral health which required me to study anatomy, physiology , pathophysiology and psychology.  I have also completed half my degree in exercise and sport science again studying anatomy, physiology and pathophysiology along with biomechanics, human movement and sports psychology.  I have a certificate three and four in personal training and pre and postal natal certification.

I hear you mama! I always say you don’t find time, you make time. Perhaps that’s by getting up a little earlier than usual,giving up some tv time, working out with your kids or breaking your workout up in sections to complete over the course of the day.

Unfortunately kegel exercises , although popular aren’t always the answer to pelvic floor issues. Some women have an hypertonic (over active) pelvic floor and aren’t able to relax the pelvic floor muscles. Therefore doing more kegel exercises in this case is counter productive as the contraction is only one small piece of the equation.  Studies have show most women don’t actually know how to correctly do a kegel exercise which is why I have developed in depth written Information and video tutorials on how to correctly connect to your pelvic floor and discuss in depth more on this topic in the ebook.

Absolutely listen to your body and rest if you feel the need. For most women exercises are considered safe and present minimal risk to mother and child, however, modifications are required along the way to accommodate the physiological and anatomical changes that occur during pregnancy. Exercise is encouraged to be continued until it becomes uncomfortable to do so or unless advised by your healthcare practitioner.  It’s important that all pregnant women consult with their healthcare providers (GP, obstetricians, midwife, physiotherapist or exercise physiologist) regarding physical activity and exercise during and after pregnancy.

he week. This might include activates like walking or swimming

You join a private facebook group with other mums or mums to be whom you can connect with for support and motivation. You can also post questions or form checks to the group and I will answer them directly.

Thats ok! Try not to stress about missing a day, two or even if you miss a week. Just pick back up where you left off.

I have written and developed an exercise program that has no recycled workouts, plenty of exercise variety and that changes every few weeks. You have access to the closed facebook group where women support and motivate each other and direct access to me if you feel you need any additional support.

Working out with a friend can be great motivation. However, if you wish to share all the content from these programs please refer your friend to my website to purchase the program for themselves. Your eBook has copyright protection and cannot be printed or shared. Your program contents are yours to keep for life and can be printed. Thank you for respecting the hard work and commitment that went into developing these programs and its contents.

 

“Bulky” is very subjective and each individual will have different ideas and definitions of what this means to them. In general, for most women building muscle mass is difficult and takes a lot of time and consistent training. Weighted exercises can change your body composition, improve your bone density and prevent osteoporosis. It helps to improve your posture and alignment, pelvic floor and core health and prevent other diseases. It can also make you feel strong, empowered, improve your mental health and boost your confidence.

Moofitmoofit - What she said.

Thanks Jess for being the best teacher on my core muscles and its movement during breathing ever. I totally want to keep practicing so its integrated into everyday life.
Dianne
30 Years Postpartum
The Videos have been a great help to make sure i'm doing the exercises properly, thanks!
Alex
8 months Postpartum
I am now one week post bump side! I have already started following the information jess provided in her Ebooks for the first 0 - 6 week post birth to help my recovery. AS a midwife i was probably a bit flippant about pelvic floor recovery and would hand women the info and say it was important bUt kind of didn't think much of it. Now, its one of my priorities each day.
Samantha
Third Trimester of Pregnancy