Personal Training During Pregnancy
PRENATAL AND POSTNATAL TRAINING THAT COMES TO YOU!
NOW OFFERING ONLINE AND VIRTUAL PRENATAL PERSONAL TRAINING!
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BABY AND YOU: FITNESS MADE FOR TWO!
Servicing Los Angeles, including Santa Monica, Venice, Brentwood, Manhattan Beach, Hermosa Beach, Redondo Beach, Marina Del Rey, Playa Del Rey, Culver City and Playa Vista!
WHAT IS PRENATAL AND POSTNATAL PERSONAL TRAINING?
Prenatal and postnatal personal training is a safe and effective workout regimen customized for women who are pregnant or postpartum. Prioritizing an active lifestyle is a perfect way for women to have a healthy pregnancy, delivery and postpartum recovery.
About your prenatal trainer and postnatal trainer
National Academy of Sports Medicine-CPT, PES
My name is Jessica Sykora and I am the owner and head personal trainer of Sykora Fitness. I 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, I would love to help you along your journey. As always be sure to consult with your doctor before starting a prenatal training program.
STAGES AND BENEFITS OF PRENATAL TRAINING
CONCEPTION
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, elevated bridges, 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 you have a better night’s rest.
POSTPARTUM TRAINING
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 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 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 or other inquires, please contact us.
MEET YOUR PRENATAL AND POSTNATAL PERSONAL TRAINERS
JESSICA SYKORA
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 COLE
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.
Ashley Mangi
Underwriting in the fast paced mortgage industry life in NYC or 10 years, I struggled putting my health before work . When I became pregnant I had to learn to prioritize myself, mind and body. During my journey, I fell in love with the craft and changed careers. I am not only a mother, I am a personal trainer and a nutritionist. I will help you reach your max potential whether your goals are pre or postnatal, weight loss, or just overall health.
More information
- 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
- Increases mood
- Prevents lower back and hip pain
- Increases Energy
- Reduces Stress
- Strengthens pelvic floor
- Helps tone abdominal muscles
- Reduces stretch marks
- 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
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