Fitness Assessments: All fitness assessments may be altered depending on the stage of pregnancy, and the comfort of the client.
– Basic Health Screening: All new members should get a basic health screening. This allows us to develop an individualized program that is recommended for the optimal health of mom and baby. This also will allow us to track your progress during your time with us and enables us to provide the best techniques to strengthen and optimize your health. Health screening includes: PAR-Q for contraindications to exercise, Resting Heart Rate and Blood Pressure, Weight ( a weight estimator will be used for the duration of pregnancy to ensure the proper amount of weight gain). If the resting heart rate value is greater than 95 bpm, a retest will be performed in which if the value has not decreased, the participant will be asked not to exercise and to see their physician.
– Aerobic Fitness Assessment: This can be an indicator of an individuals cardiovascular fitness. This is important in determining heart health and is done based on heart rate. The mCAFT protocol or ‘step test’ will be performed and is still considered safe for women who are in their first or second trimester.
– Musculoskeletal Fitness Assessment: This assessment will help to develop a weight training fitness plan to lower the risk of injury, decrease fat mass, improve metabolic rate and increase functional independance. It is important to continue a weight training program during pregnancy because it will decrease body fatigue and muscle atrophy. It will also help strengthen core muscles that are needed for labour. Muscular endurance will be determined through performing assisted push-ups. Muscle strength will be determined through the hand grip test. Low back health will be assessed through the flexibility test of a sit and reach. Also, performing a one repetition max test for resistance training will help to develop a fitness plan. This plan will be based on goals of the client, and they will be weight training with certain percentages of their one repetition max based on goal outcomes desired. If a client is unable perform this test safely, it is possible to estimate this value by having the client determine what they feel half of their one rep max would be, based on either lifting or resisting the weight.
Classes: We offer a variety of classes that use the hollistic approach to fitness and health. Everything from nutrition education to lamaze to weight training!
Open Gym Facility: We offer an open gym to our members to independently progress through their fitness program.
Smoothie and Snack Bar: Going to a class? Pre order a smoothie or snack to regenerate your body after a workout!