Antenatal Personal Training

Personal Training during this time is about safe and effective exercise which will help keep your constantly changing body strong and prepare you for giving birth. It’s about being aware of postural changes and nutrition needs and the importance of sleep, relaxation and dealing with stress.

We work on how to move in a functional way – all those movements you do everyday like bending down, twisting, pushing, pulling carrying, kneeling, squatting, walking – and how to breath when you are moving to activate your core and your pelvic floor.

We adapt exercises as your pregnancy progresses ensuring that you are comfortable, and so that you decrease the likelihood of a large diastasis recti (abdominal muscle separation) and that your pelvic floor isn’t put under any additional load.

This is not the time to embark on a new fitness venture. The goal during this time is simply to maintain cardiovascular fitness using no impact continuous exercise such as walking and to keep you mobile and as free of discomfort as possible using gentle strength exercises and stretching.

After an initial consultation you will have a simple home programme that is adjusted regularly. You have the sessions in your own home and we really look at your lifestyle and how we can keep things, including exercise, as stress free as possible. To supplement your sessions and if health allows you might like to attend my Bedford Buggy Bootcamp classes too, for more details regarding location, times and costs please visit www.buggy-bootcamp-bedford.co.uk

Initial ANTENATAL Training Consultation – Initially I will send you an online questionnaire to complete then during this first hour and a half we go over your questionnaire, we look at your breathing technique, posture and trigger points. Using simple exercises and verbal feedback we check that your pelvic floor is engaging with your breath.

We discuss what your movement, lifestyle or body goal is and work towards it. Depending on the information discovered during this consultation I will give you some gentle stretches and muscle releases to use to help keep your mobility as your body changes shape. Using information gathered in this consultation we will develop a simple home programme that will help to keep your growing body healthy, comfortable and strong in preparation for giving birth.

There are some common pregnancy complaints that may also involve working alongside a Woman’s Health Physiotherapist to ensure they are managed carefully to prevent any lasting complications or discomfort.

Initial Consultation approximately 1.5 hours (as detailed above) @ £60

6 x 1 hour personal training sessions @ £270

12 x 1 hour personal training sessions @ £504

As a dancer I have always been fit and active. During my pregnancy, I assumed that once I had given birth I would be able to get back in shape easily. However I had underestimated the weight gain (I gained 4 stone), the shift in my alignment, ligament tightness, muscle strain, diastasis recti and how difficult it is to find time to exercise when you are a full time mother.

Working with Jo one to one enabled me to address these issues. Jo designed a bespoke program of exercises for me that I could do at home, lending me equipment and sending me video clips. From the basics of seeing how misaligned my pelvis and upper back were and how to fix this, to finding the really deep TVA and learning how to engage them, Jo’s knowledge and guidance was excellent.

Jo also gave me tips on motivation and nutrition advice. All of Jo’s guidance, support and her training program has enabled me to learn how to train my postpartum body safely, gain strength, get back in shape and be able to return to dancing.

I have been training with Jo for over three years now. In my experience she offers so much more than a ‘normal’ personal trainer. Jo gets to know her clients very quickly, identifies their strengths and, more importantly, their areas of weakness. She is always looking for new challenges to keep me motivated and sends messages between sessions to ensure that I stay on track. When we are training Jo has an uncanny knack of knowing exactly when she can push me as she knows I still have more ‘in the tank’ and when it’s time to let me rest (it’s usually the former!). I hope to train with Jo for many years to come and wouldn’t hesitate to recommend her

I’ve been training with Jo for a while now, and usually see her every 5 weeks or so and she’s helped me change my lifestyle massively. Not only have I lost weight, built muscle and become fitter, but my attitude to exercise has changed; my knowledge of nutrition and food has increased and I feel so much better for it. Jo is always so flexible and she makes our sessions interesting and fun and always incorporates things I like doing. She pushes me to work hard and motivates me – but she’s also understanding when ‘life’ can sometimes get in the way, and helps me get back on track. She’s also been very supportive with health issues I’ve had and has adapted my training programmes and our sessions.
I always look forward to our sessions and feel brilliant after them – I really am so grateful to Jo for all of her ongoing support, motivation and the advice she gives me.

Working out with Jo on my fitness has been great . Jo has been nothing but encouraging and supportive of all aspects of my well being , not just my muscles ! She encourages me and believes in me and got me totally ready for skiing !
She will message me to keep me motivated between sessions , and knows exactly how I tick .
She offers advice on nutrition as well to help me meet my goals . Jo is a great personal trainer who goes above and beyond and I recommend her highly 🙂

Antenatal Personal Training

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Contact

Email Me – Jo Samiotis

Phone or Text me – Jo Samiotis