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ONLINE PREGNANCY TRAINING GUIDES
Starting from $39.99 per week

Online Pre-Conception, Pregnancy & Postnatal Training Guides - Available early 2019
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There is still a common misunderstanding that pregnancy is a time when a woman should rest, ‘put her feet up’ and avoid unnecessary exercise. Pregnancy fatigue is real, and growing a bubba is SUPER tiring especially if you are already blessed with other children.

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After working with hundreds of new mamas as a maternity nanny, and being a ‘geriatric’ mother myself; the benefits of consistent exercise and healthy nutritional habits are clear. Developing positive eating habits and choosing nourishing foods aid in your ability to conceive, maintain a healthy pregnancy, recover from childbirth and then nourish your beautiful new baby.

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Training consistently before, during and after pregnancy increases your energy, and provides many other physical and psychological benefits. Exercise keeps your body strong, limits excessive weight gain; and may help alleviate common pregnancy symptoms such as nausea, fatigue, morning sickness and headaches.

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Labour is one of the most physically demanding events of your life; it is most definitely a marathon NOT a sprint. Women who have maintained their strength and cardiovascular fitness throughout pregnancy improve their ability to recover from labour and delivery.

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While it may be true that my daughter was built entirely on ice-cream; sound nutritional advice and safe and effective exercises help you to have the healthiest pregnancy possible.

Pre-Conception 12 Week Training Guide

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  • Pre – Exercise Screening Questionnaire.

  • Comprehensive Health and Fitness Questionnaire including goal setting.

  • 6 resistance training plans. Individualised and specifically designed exercise programs preparing your body to be healthy and fit for pregnancy.

    Exercise programs are designed to:

    • Improve posture and alignment

    • Increase strength and lean muscle mass

    • Prepare your core and pelvic floor for pregnancy

    • Develop good cardiovascular fitness

    • Promote healthy levels of body fat

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  • Full written instructions on how to execute each exercise correctly and efficiently.

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  • The Extras eBook. A complete manual with information on all the training extras. Includes:

    • Warm up options​

    • Mobilisation and Activation Drills

    • Cardio - including moderate intensity and HIIT options

    • Progress tracking recommendations

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  • Pre-Conception Nutritional Guidelines eBook. A complete guide helping you develop positive eating habits which support you to build the healthiest body possible for your baby. Includes:

    • HOW to eat, WHAT to eat & HOW MUCH to eat

    • Supplement suggestions

    • Essential skills to master

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  • Also includes the Calorie Counting Debunked Infographic bundle which covers: 

    • The Cost of Getting Lean

    • The Problems With Calorie Counting

    • The Portion Control Guide

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  • Email support.

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Complete 35 Week Training Guide

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  • Weeks 5 - 40+

  • Pre - Exercise Screening Questionnaire

  • Comprehensive Health and Fitness Questionnaire.

  • 18 resistance training plans. Detailed individual and specifically designed exercise programs supporting you through all three trimesters of your pregnancy.

    Training programs are designed to:

    • Maintain good posture and alignment

    • Maintain (and hopefully gain) strength and lean muscle mass (specifically in the glutes, hamstrings, anterior core, and upper back)

    • Strengthen your core and balance the tone of your pelvic floor

    • Develop and maintain good cardiovascular fitness

    • Promote healthy levels of body fat and reduce the risk of gestational diabetes

    • Reduce any discomfort related to bodily changes

    • Begin incorporating 'birth prep' exercises into your workouts

    • Minimise downward pressure on your pelvic floor

    • Keep stress at healthy levels

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  • Full written instructions on how to execute each exercise correctly and efficiently

​

  • The Extras eBook. Information modified for pregnant women. Includes:

    • Warm up options​

    • Pregnancy concerns including postural and musculoskeletal changes, back pain, diastasis recti and pelvic floor integrity

    • Cardio options

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  • Pregnancy Nutritional Guidelines eBook. A comprehensive guide to help you develop positive eating habits which support you to make the best choices for both your changing body and your growing baby. Includes:

    • Pregnancy and Weight Gain

    • HOW to eat, WHAT to eat & HOW MUCH to eat

    • Supplement Suggestions

    • Essential Skills to Master

​

  • Also includes the Calorie Counting Debunked Infographic bundle which covers: 

    • The Cost of Getting Lean

    • The Problems With Calorie Counting

    • The Portion Control Guide

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  • Email support

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Trimester One: 8 Week Training Guide

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  • Weeks 5 - 12

  • Pre - Exercise Screening Questionnaire

  • Comprehensive Health and Fitness Questionnaire.

  • 4 resistance training plans. Detailed individual and specifically designed exercise programs supporting you through the first trimester of your pregnancy.

    Training programs are designed to:

    • Maintain good posture and alignment

    • Increase strength and lean muscle mass 

    • Strengthen your core and balance the tone of your pelvic floor

    • Develop good cardiovascular fitness

    • Promote healthy levels of body fat 

​

  • Full written instructions on how to execute each exercise correctly and efficiently

​

  • The Extras eBook. Information modified for pregnant women. Includes:

    • Warm up options​

    • Pregnancy concerns including postural and musculoskeletal changes, back pain, diastasis recti and pelvic floor integrity

    • Cardio options

​

  • Pregnancy Nutritional Guidelines eBook. A comprehensive guide to help you develop positive eating habits which support you to make the best choices for both your changing body and your growing baby. Includes:

    • Pregnancy and Weight Gain

    • HOW to eat, WHAT to eat & HOW MUCH to eat

    • Supplement Suggestions

    • Essential Skills to Master

​

  • Also includes the Calorie Counting Debunked Infographic bundle which covers: 

    • The Cost of Getting Lean

    • The Problems With Calorie Counting

    • The Portion Control Guide

​

  • Email support

​

Trimester Two: 16 Week Training Guide

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  • Weeks 13 - 28

  • Pre - Exercise Screening Questionnaire

  • Comprehensive Health and Fitness Questionnaire.

  • 8 resistance training plans. Detailed individual and specifically designed exercise programs supporting you through the second trimester of your pregnancy.

    Exercise programs are designed to:

    • Improve or maintain good posture and alignment

    • Maintain (and hopefully gain) strength and lean muscle mass (specifically in the glutes, hamstrings, anterior core, and upper back) 

    • Strengthen your core and balance the tone of your pelvic floor

    • Maintain good cardiovascular fitness

    • Reduce the risk of gestational diabetes

    • Keep stress at healthy levels

​

  • Full written instructions on how to execute each exercise correctly and efficiently

​

  • The Extras eBook. Information modified for pregnant women. Includes:

    • Warm up options​

    • Pregnancy concerns including postural and musculoskeletal changes, back pain, diastasis recti and pelvic floor integrity

    • Cardio options

​

  • Pregnancy Nutritional Guidelines eBook. A comprehensive guide to help you develop positive eating habits which support you to make the best choices for both your changing body and your growing baby. Includes:

    • Pregnancy and Weight Gain

    • HOW to eat, WHAT to eat & HOW MUCH to eat

    • Supplement Suggestions

    • Essential Skills to Master

​

  • Also includes the Calorie Counting Debunked Infographic bundle which covers: 

    • The Cost of Getting Lean

    • The Problems With Calorie Counting

    • The Portion Control Guide

​

  • Email support

​

Trimester Three: 12 Week Training Guide

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  • Weeks 29 - 40+

  • Pre - Exercise Screening Questionnaire

  • Comprehensive Health and Fitness Questionnaire.

  • 6 resistance training plans. Detailed individual and specifically designed exercise programs supporting you through the last trimester of your pregnancy.

    Exercise programs are designed to:

    • Maintain a comfortable level of activity

    • Reduce any discomfort related to bodily changes

    • Begin incorporating 'birth prep' exercises into your workouts

    • Minimise downward pressure on your pelvic floor

    • Maintain as much strength and muscle mass as your body will allow

​

  • Full written instructions on how to execute each exercise correctly and efficiently

​

  • The Extras eBook. Information modified for pregnant women. Includes:

    • Warm up options​

    • Pregnancy concerns including postural and musculoskeletal changes, back pain, diastasis recti and pelvic floor integrity

    • Cardio options

​

  • Pregnancy Nutritional Guidelines eBook. A comprehensive guide to help you develop positive eating habits which support you to make the best choices for both your changing body and your growing baby. Includes:

    • Pregnancy and Weight Gain

    • HOW to eat, WHAT to eat & HOW MUCH to eat

    • Supplement Suggestions

    • Essential Skills to Master

​

  • Also includes the Calorie Counting Debunked Infographic bundle which covers: 

    • The Cost of Getting Lean

    • The Problems With Calorie Counting

    • The Portion Control Guide

​

  • Email support

​

From Week 7: Complete Postnatal Training Guide

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  • Pre - Exercise Screening Questionnaire

  • Comprehensive Health and Fitness Questionnaire.

  • Detailed individual and specifically designed exercise programs guiding you through recovery from pregnancy, including healing diastasis recti or abdominal seperation.

  • Exercise programs are designed to help you improve alignment, balance the tone of your core and pelvic floor, retrain motor patterns, and increase strength.
     

  • Return to Gentle Exercise Stage (Weeks 7 - 18). Designed to include fundamental exercises which help you safely and effectively transition into more intense training. The main goal is to ensure your body is strong and functioning well. This is NOT a 'baby boot camp'. These normally have a goal of losing weight as fast as possible, which can often lead to injury, overtraining, exhaustion and frustration.

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  • Return to Moderate Exercise Stage (Weeks 19 - 42). Designed to follow on from the previous stage for women who are not experiencing heaviness in their pelvic floor, are pain free and have no urinary incontinence. Intensity and frequency are increased for strength training; moderate cardio and HIIT session options are available if you feel up to it.

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  • Full written instructions on how to execute each exercise correctly and efficiently

​

  • The Extras eBook. Information modified for women in the post-partum with information on all the training extras. Includes:

    • Warm up options​

    • Post-partum concerns including postural and musculoskeletal changes, back pain, diastasis recti and pelvic floor integrity

    • Cardio options

    • Progress tracking recommendations

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  • Post-Natal Nutritional Guidelines eBook. A comprehensive guide to help you develop positive eating habits and to support you in making the best choices for your body to heal. If you breastfeed this will ensure production of nutritious breastmilk for your growing baby. Includes:

    • Post-Natal Weight Loss

    • Post-Natal Health and Wellbeing

    • Breastfeeding Considerations

    • HOW to eat, WHAT to eat & HOW MUCH to eat

    • Supplement Suggestions

    • Essential Skills to Master

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  • Also includes the Calorie Counting Debunked Infographic bundle which covers: 

    • The Cost of Getting Lean

    • The Problems With Calorie Counting

    • The Portion Control Guide

​

  • Email support

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"Alana is a fantastic trainer. I found her to be the perfect combination of tough and warm. Her encouragement and ability to work with the whole person both mentally, emotionally and physically was second to none. I am amazed how much stronger and more flexible I felt after only the first few sessions. I highly recommend Alana from MAK Coaching."

Emma (44) Sunshine Coast

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