PRENATALAND POSTNATAL PERSONAL TRAINING
PRENATAL AND POSTNATAL TRAINER THAT COMES TO YOU!
NOW OFFERING ONLINE AND VIRTUAL PRE/POSTNATAL PERSONAL TRAINING!
BABY AND YOU: FITNESS MADE FOR TWO!
Servicing the Los Angeles area.
Santa Monica, Venice, Marina Del Rey, Playa Vista, Playa Del Rey, Westchester, El Segundo, Manhattan Beach, Hermosa Beach, Redondo Beach and beyond!
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 to have a healthy pregnancy, easy delivery and faster postpartum recovery.
About your prenatal and postnatal personal trainer
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, my team and I would love to help you along your journey. As always be sure to consult with your doctor before starting with us or any prenatal training program.
STAGES OF PRENATAL TRAINING
CONCEPTION
1ST TRIMESTER OF PRENATAL PERSONAL TRAINING
Prenatal training during the first trimester can help ease morning sickness and elevate your mood. The endorphins you get from working out even transfer to your fetus, helping it to grow healthy. The exercises during this stage focus on total body strength, targeting the core, pelvic and gluteal region. This gives your body the strength it needs to stay energized and pain free. Light to moderate cardiovascular exercises are performed during this stage.
2ND TRIMESTER OF PRENATAL PERSONAL TRAINING
During the 2nd trimester of prenatal personal 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 relaxin fills your body. We may begin to eliminate exercises where you are laying on your back for long periods of time. This is to avoid putting excess pressure on the vena cava artery as your belly grows. There are plenty of modifications to make sure you are completely comfortable during this stage.
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 stay relevant. 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 4-6 weeks recovery before easing back into exercise. If you’ve had a C-section, typically 6-8 weeks of recovery is recommended. 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 abdominal strength. Once you are feeling strong and stable, we can 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 your fitness goals. 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 4-9 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- OWNER
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
Sykora Fitness offers an alternative to prenatal and postnatal personal training. For those who are looking for a more cost effective strategy to tackle your fitness goals, check out my online prenatal fitness program.
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