PRENATAL FITNESS PROGRAMS
Congrats on your pregnancy! My name is Jessica Sykora and I am here to help guide you through making the most out of your prenatal fitness goals. My prenatal fitness programs take you through safe and effective exercises to help prepare you for labor, prevent diastasis recti, optimize your mobility, and help recoup strength and desired body composition postnatal.
Working out while pregnant is not a one size fits all program.
I cater your workouts to your trimester and goals, offering a variety of safe and effective exercises for your level. My prenatal fitness program, gives you a customized workout plan based on whatever trimester you’re in. I will provide in-depth video demonstrations on each exercise, so don’t worry if you’re new to working out or unfamiliar with any exercises.
$39.99 per month
- Personalized Prenatal Workout Program
- Customized Meal Plan
- Range Of Diet Options
- Shopping List
- Video Demonstrations for every Exercise
- Home and Gym Based Programs
- Exclusive Mobile App
- 24/7 Email Support
- Select Goal Based At Any Point Of Pregnancy
**PRENATAL FITNESS PROGRAM is a recurring subscription**
Feeling strong and energized throughout your pregnancy is one of the most important things you can do for you and your baby’s wellbeing. My prenatal fitness program helps to safely build strength in your core and pelvic floor, prepares you for labor, prevents diastasis recti and enables you to maintain a desired, healthy body weight.
My prenatal fitness program combines total body functional movements with pelvic floor exercises that will help you stay toned and prevent pesky aches and pains throughout your pregnancy. The incredible health benefits, like the endorphins you receive from working out while pregnant, also transfer through the umbilical cord to your baby. It is also claimed that baby’s motor skills, brain development, heart health and coordination all perform better with those born to women that exercised during pregnancy.
Prenatal training during the first trimester can help ease the effects of morning sickness and elevate your mood. The workout endorphins are even transferred to your fetus! In this stage, we focus on total body strength training, targeting the core, pelvic and gluteal region. This gives your body the strength it needs to stay healthy and pain free. Light to moderate cardiovascular exercises are performed during this stage of my prenatal fitness programs.
During this stage of prenatal training, we continue to strengthen and stabilize the hips, pelvic floor and glutes. A solid training frequency of 2-3 times per week will help keep weight gain to a healthy limit. As your body produces relaxin in preparation for labor, the ligaments in the pelvic region begin to loosen. A strong pelvic region strong will help eliminate pain and potential injury. Isolated ab exercises are limited during this stage but planking is optional. Check here to see if you are a good candidate for planks. There are plenty for modifications in my prenatal fitness programs, so listen to your body and make changes accordingly.
During the 3rd trimester of my prenatal fitness program, your mobility naturally decreases so we focus on total body strength training. This trimester is about building endurance to prepare you for labor, maximizing your hip mobility and strength. This is done through traditional strength training exercises like squats, elevated bridges, bird dogs, hip hinges and more. Isolated ab exercises are pretty much eliminated to prevent exacerbated round ligament pain in your lower abdominal area, however there are plenty of other exercises to build core strength. Breathing and stabilizing exercises will help give you the stamina and strength you need for labor. If you feel lethargic during this stage, exercise will help increase your mood, give you energy and help you have a better night’s rest.
Nutritious, whole foods do wonders for you and your baby while you’re pregnant.
In my prenatal fitness program, I will create a personalized meal plan catered to you, your goals, trimesters, and dietary preferences. Your meals will be nutritionally balanced, delicious and keep you satisfied throughout the day.
My prenatal nutrition plan will help keep you and your baby healthy, while staying within the targeted weight gain. I’ll suggest foods that may help ease morning sickness, reduce acid reflux issues and help induce labor in the late trimesters when you’re ready.
I’m Jessica Sykora! After building a successful prenatal/postnatal personal training business in Los Angeles, I had more leads coming in than I could handle and running out of qualified trainers to take them. I was ready to take my expertise and passion to the next level.
That’s when I decided to build something more affordable, easily accessible and informative for women all around the world who want to stay active during pregnancy and even after delivery. I built my prenatal fitness program to answer fitness and nutrition questions, provide the perfect workouts for each goal, and motivate women to stay active and maximize their “me time” during and after their pregnancy.
As a professional beach volleyball player and personal trainer for over 10 years, I have so much passion for sharing the joys of being active. I’m originally from Arizona and reside in Playa Del Rey, California. I went to Arizona State University, where I studied Communications and Economics. Shortly after graduation, I gravitated to the fitness industry, getting my personal training certification and then my pre/post natal certification.
I am certified through the National Academy of Sports Medicine, Performance Enhancement Specialist and Prenatal and Postnatal Training.
Other Specialties include…
- Strength training
- Toning-women on weights
- Prenatal and postnatal training
- Kettlebell training
- Strength and conditioning
- Sports specific training
- Toning glutes and thighs
- Functional movement
- Posture correction and corrective exercise
SIGN UP for my prenatal fitness program today!
To make sure you have all the support you need when you join my prenatal fitness program, you will have 24/7 email access to me! Whenever you have a question regarding your plan or if you need advice, send me an email and I will get back to you as soon as I can!
I want to make things as easy as possible for you during your pregnancy. That’s why you will receive your personalized meal and workout plan on the exclusive members-only Mobile App. Now you can follow and check your plans anywhere, anytime! Everything you need to succeed will be on your phone.
As a member of my prenatal fitness program, you will have access to the private members-only Facebook Group. This amazing and empowering group of women are here to help you succeed and motivate you along your fitness journey and pregnancy. You won’t be going through this alone!
