Meet Your Prenatal and Postnatal Personal Trainer

With over ten years of experience in the health and wellness industry, Jessica Sykora is a fitness expert 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 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. 

 Prenatal Trainer and Postnatal Trainer in Manhattan Beach, Hermosa Beach, Redondo Beach and Palos Verdes. Personal Trainer in the South Bay
 Prenatal Personal Trainer South Bay. Prenatal Personal Trainer Manhattan Beach and Hermosa. Prenatal Trainer Playa Vista and Playa Del Rey.

What is Prenatal and Postnatal Training?

Prenatal and Postnatal Training is a safe and effective workout regimen customized for women who are pre-natal, pregnant 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 lifestyle postpartum.

My name is Jessica Sykora, and I am a Prenatal and Postnatal Certified Personal Trainer.  If you are looking to feel your best before, during or after a pregnancy, I am here to help. I have so much passion for women who want to stay healthy through fitness while their body experiences changes. There are a wide range of benefits to prenatal and postnatal training, and here's what to expect during the stages.  As always be sure to consult with your doctor before starting a training program.

Stages of Personal Training for Pregnancy


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 energy and 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 such as the glutes and core.  As the fetus grows and puts more pressure on your body, this type of training can help your body stay healthy and be 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, 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.

Postpartum Training

Once the baby is delivered, there is usually a resting period, typically 5 weeks, before you can ease back into 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 while preventing diastis recti, which is the separation of the linea alba tissue of the core.  Then, 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 weight.

Prenatal and Postnatal Personal Training is not a one size fits all program, every woman is so unique.  That's why I take so much pride in my specialized programs.  My 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 with me is not just about a few private sessions a week, but a lifestyle change and a solid plan to keep you active and consistent. The typical training frequency with me 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!

 Prenatal Training and Postnatal Personal Trainer in the South Bay

More information

  • Sessions are 60 minutes long
  • Typical frequency is 2-3 times per week
  • Packages are available
  • Pricing available upon request
  • Training is 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
  • Increases mood
  • Prevents lower back and hip pain
  • Increases Energy
  • Reduces Stress
  • Strengthens pelvic floor
  • Helps tone abdominal muscles
  • Reduces stretch marks
  • Prevents diastasis recti
  • Helps posture
  • 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
  • Improves balance
  • Eases labor and delivery
  • Improves flexibility
  • May prevent Preeclampsia
  • Promotes healthy immune system
  • Strengthen glutes, hips, and core which helps with delivery