PreNatal & Postnatal Exercise Program

Looking for prenatal and postnatal exercise programs in Redding? We're excited to offer a prenatal and postnatal exercise program with a Certified Pre/Postnatal Exercise Specialist! 

Exercise should be a part of your everyday life — but what about when you get that exciting news that you're pregnant? ACOG (American Congress for Obstetricians and Gynecologists) recommends pregnant women (without complications and with clearance from their doctor) exercise 30 minutes a day on most days. Once you're postnatal, exercise helps you get your pre-pregnancy body back along with boosting your self-esteem and gives you a daily "You" time. Train with our Certified Pre/Postnatal Trainer, Holly Read, and give you and your baby the gift of fitness!


Benefits of Working with a Certified Pre/Postnatal Exercise Specialist

Certified Trainers know how to train your body through each trimester of pregnancy as well as the 4th trimester also known as postnatal. They are educated in the guidelines the ACOG (American Congress for Obstetricians and Gynecologists) recommend for safety of the mom and baby during exercise and pregnancy as well as the postpartum period. Each trimester the body reacts to exercise differently and exercises need to be altered accordingly. It also helpful to have accountability on the days you just don't feel like getting out of bed. Training with a group of other prenatal or postnatal moms provides the benefit of having other women who are going through what you are experiencing, right alongside you!



Prenatal exercise can begin even prior to becoming pregnant. Preparing your body for pregnancy will help ease the symptoms and give your baby the best start. However, if you haven't been exercising, it's not too late! Starting exercise while you're pregnant can still give you and baby many benefits. No matter what your level of fitness, there is a workout program you can do! Not only will you feel great throughout your pregnancy, studies show that exercise can help decrease labor time, decrease the risk of c-section and help your baby tolerate stress and contractions better. Some studies suggest the baby may even be a bit smaller due to lower body fat percentage. In other words, your baby is fit because you are!

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Postnatal exercise is important for a new mom to help get her pre-pregnancy body back and also help her emotional state. Research shows that women who exercise postpartum are less likely to develop postpartum depression if the exercise does not cause stress or anxiety. A postpartum body has undergone postural changes as well as many others. Working with a trainer will help ensure the right exercises take place at the right time and pace. Diastasis recti can occur from pregnancy and is considered an injury. While mild cases can be worked on with a trainer, severe cases will need a physical therapist. Getting your core strong again will help eliminate that mama's pooch and get your flat stomach back!

Training Options

One-on-One Personal Training

  • Train one-on-one with a Pre/Postnatal Certified Specialist & Personal Trainer (options to train with a buddy are available)
  • Unlimited Team Training Metabolic Workouts!

  • Quarterly Fitness Review with our Training Director!
  • Unlimited Fit3D Full Body Scans!

  • Access Gym Membership!

One-on-One Personal Training Memberships start at $199/month! In addition to our 6-month memberships, one-on-one training can be purchased by the session or in 10 or 24-session packages. 

Small Group Training

  • Train with a Pre/Postnatal Certified Specialist & Personal Trainer
  • Train with a group of 4-6 women 2 days per week (M/Th or Tu/F) for 4 weeks

  • Unlimited Team Training Metabolic Workouts!

  • Unlimited Fit3D Full Body Scans!

  • Access Gym Membership!

Cost: $150/4-weeks which works out to just under $19 per session! All contracts are 4 weeks at a time with this membership! 



for more information

Stop by our front desk or call 530-221-8006 Or click below to sign up online!

Training sessions last 40-50 minutes

Childcare available for just $20/month!

Frequently Asked Questions

Click the question to expand

Can exercising prior to getting pregnant help me get pregnant?

The healthier you are the better chances you have of getting pregnant and having a healthy pregnancy. Preparing your body for pregnancy is one of the best things you can do to help give yourself and your little one a great start! Consult your doctor for specific things you can do to increase your chances.**

Is exercise during pregnancy safe?

YES! However, you should always consult your doctor prior to starting an exercise program. There are conditions that are not safe to exercise with. Once your doctor clears you of any and all complications, then it is absolutely safe and recommended to exercise while pregnant. If you do have complications, your doctor can recommend how much or how little and what types of exercises you are allowed to do. Make sure you tell your trainer so they can create the best program for you within the guidelines of your doctor.

Is it safe to exercise now that I'm preganant even if I haven't been very active before?

Yes. However, there are certain things you shouldn't do if you didn't do it prior to being pregnant, such as running or high intensity workouts. Your trainer will help you slowly ease into working out so you don't over stress your body. Slow and steady wins the race. Pregnancy is not the time to hit big PR's (personal records).

Are core workouts safe for pregnant women?

Again, consult your doctor. If you get the all clear that you don't have complications like diastasis recti (separation of the abs) then certain core exercises are safe and good for you to do. Your core is what is supporting the baby and will help push it out. Without a strong core you can experience lower back pain and other discomforts throughout pregnancy.

How long can I exercise each day?

It is recommended to not exercise more than 45 minutes at a time unless you are fueling your body throughout the workout. Your core temperature needs to stay under 101.5 degrees for the safety of the baby. Most importantly, listen to your body! Some days will feel better than others. Don't push it!

What exercises should I avoid while pregnant?

Avoid lying on your back, standing still for long periods of time and repetitive, strenuous movements. Do not participate in contacts sports, hot yoga or hot pilates or activities with risk of falling. Also avoid exercising in extreme humidity and heat. It is important that your body temperature remains in a safe range for your baby's development.

If I had a baby 6 months ago, will I still benefit from a Postnatal Class?

Absolutely! Postpartum or postnatal stage just means the time after having a baby. It can take about 1 year for your body to regulate and get back to what it was hormonally, emotionally and physically, especially if you're breastfeeding. If you're 8 months postpartum and don't have that flat tummy that you used to, or want it for the first time, our classes will help you lose the "mommy tummy" and get that flat stomach back.

How can I get a flat stomach again after having my baby?

Working on your core muscle groups throughout pregnancy and after will get you that flat stomach. If you have an extreme case of diastasis recti, you need to work with a physical therapist. However, there are exercises you can do if you have a slight diastasis recti to help strengthen those muscles and bring them back together. Your pelvic floor muscles are a part of your core and need to be strengthened and maintained throughout your prenatal/postnatal life and beyond.

How long do I need to wait after giving birth to start exercising?

Typically it is recommended to wait 2–8 weeks depending on the type of delivery. However, you should ALWAYS consult your doctor before starting any exercise program after giving birth. Each person is different and some can start exercising immediately while others needs months to recover. Your doctor knows best!

How many more calories do I need if I am working out and pregnant?

Eating for two is really a myth in the sense that you don't need to double your calories. A lot of women use this as an excuse to just eat whatever they or "the baby" wants. However, during the first trimester you don't necessarily need many extra calories. As you progress into the 2nd and third trimester you need about 200 - 500 extra calories a day to support the growing baby. Adding exercise on top of that creates a calorie deficit that you need to overcome with proper nutrition. Exact calories will be based on previous BMI, length and intensity of exercise and proper weight gain (about 1lb per week starting the 2nd trimester). Consult your doctor and nutritionist for exact personal numbers.

How many calories do I need if I'm breastfeeding and working out?

You need more calories with breastfeeding than you did with just being pregnant. Add exercise on top of that and you need a whole lot more. Don't stress about it though. Make sure you eat several small meals a day and snack during or after breastfeeding. Water is extremely important for milk production and overall hydration. Make sure you do not get dehydrated during this time. It is recommended that a woman needs 500-1000 more calories each day for milk production depending on how much the baby is eating.