LA 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 pregnant or postpartum. Prioritizing a healthy and active lifestyle is a perfect way for women to have a healthy pregnancy and return to their normal lifestyle postpartum.
My name is Jessica Sykora and I am the owner of Sykora Fitness. 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. As always be sure to consult with your doctor before starting a prenatal training program.
Stages of Prenatal Training
Benefits and stages of Prenatal and Postnatal Personal Training
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. During this stage, we focus on cardiovascular and total body strength training to prepare you for pregnancy. If possible, it is best 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 keep you and your fetus healthy. 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.
2nd Trimester of Prenatal Training
During the 2nd trimester of prenatal training, we focus on strengthening and stabilizing the hips, pelvic floor, and gluteal region. 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. Keeping the pelvic region strong and healthy will help eliminate pain and potential injury while the relaxin fills your body. 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.
3rd Trimester of Prenatal Training
During the 3rd trimester of prenatal training, you are less mobile due to the size of your belly. Traditional strength training exercises like squats, lunges, and bird dogs are continued during this period, but ab exercises are limited based on comfort levels. 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 aid in a better night's rest.
After delivery, allow your body 5 weeks before easing back into exercise. If you’ve had a C-section, it typically takes 6-8 weeks to heal before your body is ready for normal physical activity. Once you’re ready, we begin total body strength training. It may seem like your core has atrophied after giving birth, so it is important to build back your abdominal strength. Once you are feeling strong and stable, it's ready to amp up and introduce circuit-style strength training into your regimen. This will help shred off the extra body fat 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 us.
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