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MAMA

Let's run!

Your 12-week return to run postpartum exercise program STARTS APRIL 19th

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Lace up your shoes, we're getting ready to run!

I know... the thought of running after giving birth (or years after giving birth) may have you feeling both excited yet anxious! I get you!
 
But what if I told you that your postpartum body is strong, capable, adaptable and resilient.
That you CAN run without peeing your pants... whether it be as a first time runner or an experienced runner?
What if I told you... it doesn't have to be intense, overwhelming, and time consuming?

Curious about postpartum running?

Maybe you were an avid runner before motherhood but the idea of running again feels unrealistic.

Maybe you've thought about running before pregnancy but you've never felt confident in even getting started.

Maybe you don't like running but want to learn how to challenge your body and see what it's able to do.

Maybe you have prolapse, or a Diastasis Recti, or maybe you pee your pants and feel like it will never be possible again.

I get it.

 

I also shared these same feelings and fears. That's why I'm offering this class/program. So that you can feel confident in your body's ability to run again. To find joy in running. To find pleasure in trying something new. To feel strong in your body and to have the knowledge to listen to your body so that you gain back control!

IS MAMA - LET'S RUN! FOR ME?

THIS PROGRAM IS FOR YOU IF: 
  • You've had clearance from your medical provider to return to moderate to vigorous activity.
  • You are at least 3-months postpartum (vaginal or cesarean birth).
  • You want to learn how to manage pelvic floor symptoms such as leaking, prolapse, diastasis recti while running... because this IS possible.
  • You have never ran before or you're an experienced runner.
  • You want a simple and effective program that is realistic for this season of life with NO discussions of weight loss or nutrition.
  • You have access to dumbbells and resistance bands.
  •  ** an assessment with a pelvic health physiotherapist is encouraged if you have symptoms

LET ME HELP YOU RUN WITH CONFIDENCE AND JOY WHILE FEELING STRONGER IN YOUR BODY!

Strength

Gain whole body strength, mobility and energy with a 6-week strength workout that will prepare you for impact.

Knowledge

Symptoms such as leaking, prolapse or diastasis recti? This class will leave you feeling empowered in your body's ability to adapt and progress.

Support

A community of women with whom you can share stories, questions, concerns but also your wins, because we deserve to celebrate those too!

Confidence

Feel empowered and capable in your body, both physically and mentally  as well as gain confidence in knowing how to listen to your body and embrace your journey.

If you join, you will have access to...

  • 6-week at home strength workout program with video demo, instant download (2 workouts/week)

  • 6-week at home running program, instant download (2 runs/week)

  • Weekly 30-minute live virtual workout coached by Martine.

  • Warm-up and cool-down circuits and exercises.

  • 2x 60-minute live educative sessions on the core & pelvic floor and running.

  • Access to class recordings for 12 months

  • Tips & strategies on how to manage pain and pelvic floor symptoms during workouts and running

  • Access to a private Facebook group for continuous support and guidance.

Breaking it down... for $189 + HST

  • We start April 19th.
  • 6-week strength program includes 2x at-home workouts per week (approx. 30 minutes)
  • 6-week running program includes 2x run sessions per week can be done on treadmill or outdoors (15-30 minutes max)
  • Weekly live 30-minute workouts coached by Martine, every Wednesday at 12:00pm AST (class recording always available if you can't make it live!)
  • Introduction/educative session at the beginning of the 6-week workout program and again at the beginning of the 6-week running program.
  • Program access via PDF download with calendar to keep track.
  • Video demonstrations of each exercise with multiple exercise variations. 
  • Private Facebook group with ongoing support and guidance throughout the 12-week program.
  • Equipment needed:
    • yoga mat​
    • light, medium and heavier dumbbells or KB
    • bench or chair
    • resistance bands and loop band
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Meet Your Coach

Martine Chiasson

I'm Martine, your prenatal and postnatal fitness coach.

I'm a certified kinesiologist specialized in prenatal and postnatal fitness, with a passion in supporting women along their motherhood journeys, whether trying to conceive, pregnant or postpartum.​ I'm also a mother to 3 children under the age of 5.

I believe exercise to not only be a physical movement, but an emotional one as well, meant to help us connect with ourselves and our community. Every woman's journey is unique and different and our services reflect these exact needs.

I help women of all fitness levels continue to move in ways that feel good during pregnancy in order to prepare for birth. During the postpartum journey and motherhood, I guide and support the return to exercise while considering all physical and mental aspects. I can help you manage symptoms present during exercise, strengthen your core and pelvic floor, and get you on your way to achieving your goals, whatever these may be.

I also have a passion for advocating access to the education and resources we deserve in order for us to make educated choices and feel empowered as women and mothers.

Frequently asked questions

Can I join if I was cleared for exercise at my 6-week check-up?


I recommend waiting at least 3-months postpartum (vaginal or cesarean birth). Research states that people who've given birth should wait 3-6 months postpartum before returning to impact and this is with some pelvic floor and core education as well as a strength program. If you are looking to return to exercise in the early postpartum phase, contact me HERE so we can further chat about my other services.




How long are the workouts?


You can expect the strength workouts to last approximately 30-minutes and the run sessions to range from 15-30-minutes.




What equipment do I need?


You will need: - yoga mat - light, medium and heavier set of dumbbells or KB - resistance bands (mini and loop) - bench or chair If you don't have access to some of this equipment, don't worry, we'll modify the exercise so that you can still participate!




I haven’t done exercises in years, can I still join?


Yes! You absolutely can! This is a progressive 12-week program to help you feel stronger and capable in your body! You also have exercise variations to choose from!




What if I miss a live class?


Great question! If you miss a live class you will have access to class recordings for a full year!




Is this refundable?


I am so confident that you will LOVE this program, however, If you are looking to get a refund, please reach out to me HERE and we can further discuss this :)




What type of exercises can I expect in the at-home program?


The 6-week at-home program includes mostly strength based exercises, so less out of breath/cardio exercises and more muscle burning exercises. In our live weekly workout together, I'll be including some conditionning exercises so more circuit based/cardio exercises!




I am not an experienced runner, can I still join?


Absolutely! This 12-week program is for anyone looking to either begin, or pick-up where they left off before pregnancy. It's a progressive running program with no specific goal. That's right... this is not a couch to 5K, there is no race at the end. It's for us to have fun and challenge our bodies!




What can I expect from the running program?


Definitely progressive running sessions. What I mean is that you can expect some short fast paced runs or sprinting type of movements with longer recovery time as well as some continuous interval run/walk sessions. We will be doing a mix of both to see how the body responds to impact and to play around with different strategies.




What if I have incontinence, prolapse, abdominal separation?


This program is designed to address these symptoms so that you can take back control and return to doing the things that you love, like running. This being said, every body is different and every body responds differently to exercise, especially impact. So I can't guarantee that you will be symptom free, but I definitely believe that we can see improvement over time and have you feeling confident in managing these symptoms when running. Let's give it a try!