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.
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