L.A. Prenatal And Postnatal Personal Trainer
Servicing the South Bay and beyond!
Baby And You: Fitness Made For Two!
Manhattan Beach, Hermosa Beach, Redondo Beach, Marina Del Rey, Playa Del Rey, Culver City and Playa Vista Prenatal Trainer!
What is Prenatal and Postnatal Training?
Prenatal and Postnatal Training is a safe and effective workout regimen customized for women who are prenatal or postpartum. Creating a healthy and active lifestyle through exercise is a perfect way for women to have a healthy pregnancy and return to their normal lives after their pregnancy.
My name is Jessica Sykora and I am the owner of Sykora Fitness. We take pride in specializing in Prenatal and Postnatal training, because we believe that training properly during a pregnancy can increase the chances of you and your baby’s well being. If you are looking to feel your best before, during or after a pregnancy, we would love to help you along your journey. We have so much passion for women who want to stay healthy through fitness while their body experiences the amazing changes of creating new life. As always be sure to consult with your doctor before starting a training program.
Stages of Prenatal Training
There are a wide range of benefits to prenatal and postnatal training, and here's what to expect during the stages.
If you are looking to become pregnant, keep in mind that your body typically responds better to conception when you are healthier. This is why exercise can help. Exercise helps improve fertility, especially if you are overweight or have (PCOS), an ovarian syndrome. Exercise during this stage focuses on cardiovascular and total body strength training, so that once you become pregnant, you are strong and prepared for the changes your body will be making. If possible, it is wise to begin training during this stage.
1st Trimester Prenatal Training
Once you become pregnant, prenatal training during the first trimester can help ease the effects of morning sickness, elevate your mood and give you the strength you and your fetus need to be healthy. During this stage of training, we will focus on total body strength training with a concentration on strengthening the muscles of the pelvic floor. As the fetus grows and puts more pressure on your body, this type of training can help your body stay healthy and pain free. Light to moderate cardiovascular exercises are performed during this stage, avoiding certain positions and exercises that may put you or your fetus in harm's way.
2nd Trimester of Prenatal Training
During the 2nd trimester of prenatal training, there is a large focus on strengthening and stabilizing the hips, pelvic floor, and gluteal region, while keeping excess weight gain to a healthy limit. As your body produces relaxin, the ligaments in the pelvic region begin to loosen to prepare your body for the structural changes needed for labor. This is why it is important to keep the pelvic region strong and healthy to prevent potential injury or discomfort. This will also ease the amount of back and hip pain you may experience during the 3rd trimester of your pregnancy. During this stage we will avoid exercises where you are lying on your back for long periods of time, since the growing fetus may constrict blood flow through the vena cava vein in this position.
3nd Trimester of Prenatal Training
During the 3rd trimester of prenatal training, you will find that you are less mobile due to the size of your belly. Traditional total body strength training exercises like squats, lunges, and bird dogs are continued through this period, but ab exercises are limited and optional based on comfort levels. Breathing and isometric core stabilizing exercises will help give you the stamina and strength for labor. If your energy feels low during this stage, exercise will help increase your mood, give you energy throughout your day and help aid in a better night's rest.
Once the baby is delivered, there is usually a resting period, typically 5 weeks, before you can ease back into exercise. Once you are ready, we will continue with total body strengthening and stabilizing exercises. It may seem like your core has atrophied after giving birth, so it is important to build back your abdominal strength using specific isometric exercises to prevent diastasis recti, which is the separation of the linea alba tissue of the core. Once you are feeling strong, it's ready to amp up and introduce circuit-style strength training into your regimen, this will help shed off the extra pounds and get you back to your desired body weight.
Prenatal and Postnatal Personal Training is not a one size fits all program, every woman is so unique. That's why we take so much pride in our specialized programs. Our goal is to provide you with the coaching, guidance and motivation you need to tackle you and your baby's health through fitness. Personal Training is not just about a few private sessions each week, but a lifestyle change and a solid plan to keep you active and consistent. The typical training frequency is 2-3 times per week before, during and 5 weeks after giving birth. Always consult with your doctor before starting an exercise plan. For pricing please contact today!
Meet Your Prenatal and Postnatal Personal Trainers
With over ten years of experience in the health and wellness industry, Jessica Sykora is the fitness expert and owner specializing in prenatal and postnatal personal training. Jessica’s tailor-designed programs are client-specific and individually crafted to help you live an active and healthy lifestyle throughout the various stages of your pregnancy. Through personalized prenatal and postnatal training sessions, she will provide you with the coaching and guidance you need to help you reach your goals. Her nutrition and wellness programs will keep you feeling great before, during, and after your pregnancy. If you are pregnant, plan to become pregnant, or if you are looking to have an even better body after delivering a baby, contact Jessica today and become the healthiest version of you as possible.
Kate graduated from Long Beach State University with double Bachelor's Degrees in Exercise Science and Molecular Chemistry, and a Minor in Psychology. She has been a Personal Trainer since 2013. Kate currently works as a Tier 3+ Personal Trainer for Equinox, but is currently available for private training sessions. She is certified through ACE Fitness, CSCS (Certified Strength and Conditioning) and also has a pilates certification. She holds specialty certifications in Pre/Post Natal Training, Yoga, TRX Suspension Training, Kettle Bell Level 1 & 2 Training and Animal Flow.
In her spare time Kate loves to play beach volleyball, she enjoys traveling, cooking, sewing, painting and of course, working out daily. She continues to develop her most recent passion, cooking, and loves to create new recipes and easy ways to stay organized with healthy meals during a very busy week.
Sessions are 60 minutes long
Typical frequency is 2-3 times per week
Packages are available
Pricing available upon request
Training in South Bay gyms available
In-Home Training available
Nutrition Plans available
Certified and Fully Insured
Gym Equipment provided for in-home sessions
Group training available
24 Hour Cancellation Policy
Complimentary Phone Consultation
Prenatal and Postnatal Training Benefits
Reduces morning sickness
Prevents lower back and hip pain
Strengthens pelvic floor
Helps tone abdominal muscles
Reduces stretch marks
Prevents diastasis recti
Prevents excess weight gain during pregnancy
Reduces weakness and fatigue
Helps alleviate excess bodily fluids and water retention
Improves muscle tone, strength, and endurance
Promotes better sleep
Helps reduce bloating, diarrhea and swelling
Eases labor and delivery
May prevent Preeclampsia
Promotes healthy immune system
Strengthen glutes, hips, and core which helps with delivery