Pregnancy Programs

Prenatal & postpartum programs that grow & change with you. Individualized fitness, nutrition, & mindset coaching specific to pregnancy & postpartum - from a woman who's been through it too.

Pregnancy Programs

Prenatal & postpartum programs that grow & change with you. Individualized fitness, nutrition, & mindset coaching specific to pregnancy & postpartum - from a woman who's been through it too.

Pregnancy-specific training that revolves around you

100% personalized workouts that are made with your pregnancy, goals, experience, & limitations in mind.

Ever-changing like your pregnancy – trust me, I know how each day can be a night & day difference! We’ll take it all into account!

Prenatal nutrition planning & education that supports the health of your body & your baby.

Mindset guidance around body changes, birth, & more through the use of tools such as meditation, journaling, visualization, & goal-setting.

Frequent communication so you’re fully supported.

LET'S DO IT MAMA!

WORK WITH ME 1:1 FOR YOUR PREGNANCY OR POSTPARTUM JOURNEY

Functional Fitness

Prepare for pregnancy, labor, & birth:

  • Trimester-specific workouts, tailored to your body, limitations, experience, & goals.
  • Exercises to minimize diastasis recti & prepare pelvic floor.
  • Exercises & stretches to help relieve common discomforts of pregnancy.

Recover from birth:

  • Progressive postpartum program focused on recovery.
  • Postnatal exercises to rehabilitate & restore your core.
  • Gently rebuild your foundations to safely begin to regain pre-pregnancy strength.

real foods nutrition

  • Guidance on nutritional needs before, during, & after pregnancy using a whole, real foods approach.
  • Learn ways to nutritionally support your body & baby throughout pregnancy & postpartum.

Mindset Support

  • Integration of the mind-body connection used in exercise to be more connected to your body during pregnancy & birth.
  • Utilization of meditation, as well as pregnancy & birth affirmations.
Train like A Lyon is all virtual
In-person options available in the Pittsburgh, PA area

TAILOR-MADE WORKOUT PROGRAM

  • Prenatal/Postpartum-specific workout program tailored to your goals, experience, compensations, limitations, equipment, schedule, & preferences
  • Constant re-evaluation & progression of the program, with workouts switching up every 2-4 weeks
  • Monthly physical assessment to evaluate progress
  • Foam-rolling, stretching, and strengthening program custom-made to target muscle imbalances; progressed as needed
  • Videos demonstrating each exercise
  • Exercise form feedback

CUSTOM NUTRITION PLAN

  • Tailored to pregnancy & postpartum needs
  • Sustainable & flexible habits that you can maintain long-term without feeling restricted or overwhelmed
  • Assistance with meal planning & prepping, creating shopping lists, & more¬†
  • Ongoing evaluation and adjustments as needed
  • Optional use of methods such as calorie/macro tracking, food photo logs, portion sizing, intuitive/mindful eating, & more
  • Frequent feedback on your meals & dietary habits
  • No meal plans! I teach you how to confidently make nutritional decisions for yourself

PLATFORM AND ACCESSIBILITY

  • Entire program accessible through mobile app
  • Track your workouts, food, progress photos, and so much more through mobile app
  • Weekly check-ins via messenger
  • Fortnightly 30 minute Zoom calls to assess your progress; talk about struggles & how to overcome them; celebrate wins; evaluate workout, nutrition, & mindset plans; and, anything else you’d like to discuss!
  • Available Monday through Friday via app messenger, video message, or email for all your questions, concerns, wins, etc.

PERSONALIZED MINDSET SUPPORT

  • Learn how to adjust your mindset to support you & your goals
  • Utilize strategies such as mindfulness, meditation, affirmations, visualization, & journaling¬†
  • Get personalized meditations that are recorded just for you

COMMITMENT OPTIONS

$499

per month

3 Months

minimum commitment, monthly thereafter

6 Months

includes: 1 free in-person session for Pgh locals OR 1 free 75 minute call

12 Months

includes: 3 free in-person sessions for Pgh locals OR 3 free 75 minute calls

PAYMENT PLANS AVAILABLE