The Workbook
Releasing Soon!
Introducing our comprehensive workbook, carefully crafted to accompany you on your journey from pregnancy to postpartum. This thoughtfully designed workbook is packed with evidence-based information, insightful questions, and ample space for journaling, offering a holistic approach to support your movement, nourishment, mindset and community as you prepare for birth and navigate the postpartum period.
Inside the workbook, you will find a wealth of evidence-based information, offering a reliable foundation to make informed decisions about your health and well-being. From understanding the physiological changes during pregnancy to learning about the intricacies of postpartum recovery, each topic is covered, ensuring you have the knowledge you need to navigate this transformative journey.
The workbook offers practical guidance to educate and support you. You will find movement guidelines tailored to different stages of pregnancy, nutritional tips for optimal nourishment, mindset exercises to cultivate positivity and resilience, and strategies for prioritizing your mental health during this transformative time. In addition, the workbook devotes attention to the critical aspect of building a strong support system. It guides you through exercises and prompts to identify and nurture your support network, ensuring you have the emotional and practical support you need during this transformative time.
Thoughtful questions are interspersed throughout the workbook, encouraging introspection and self-reflection. These prompts encourage you to explore your thoughts, emotions, and expectations, facilitating a deeper understanding of your unique journey and helping you establish personal goals and intentions.
The workbook also provides generous space for journaling, giving you the opportunity to express your thoughts, process your emotions, track your progress, and document milestones along the way. Journaling serves as a powerful tool for self-expression, reflection, and growth, allowing you to cultivate mindfulness, explore your emotions, and celebrate your achievements along the way.
This workbook is a valuable companion, equipping you with knowledge, encouraging self-discovery, and providing a space for reflection and growth as you journey through pregnancy and into the postpartum period. By combining evidence-based information, thoughtful questions, and journaling, this workbook becomes an essential tool to support your physical and emotional well-being, helping you embrace the joys and challenges of this extraordinary season of life.
Send an email to info@lakecountrymotherhood.com to preorder The Workbook, or to find out more information!
Movement Assessment & Strength Training Education Session
$50
This assessment and education session is crucial for laying the foundation of your movement and training. It includes a 45 min in person breathwork assessment, functional movement assessment & strength training education on the six basic types of movement patterns, and the BIRTHFIT Basics teaching and review.
During the breathwork assessment, we will assess your current breathing patterns. Our goal by the end of the session is to master the difference between the diaphragm breath and the stability breath, and teach you when it is appropriate to use each one.
The Strength Training Education portion of the session includes education on proper technique, form, and breathing patterns associated with the six basic movement patterns. These movement patterns include squat, hinge, lunge, push, pull, carry.
This session is designed to be interactive and educational, providing tactile and hands-on feedback to ensure proper form, technique, breathing patterns, and mastery of the BIRTHFIT Basics, which are foundational movements for our core and pelvic floor health as well as overall movement patterns.
Includes:
- 45 minute In Person Session
- Breathwork Assessment and Education (Diaphragm and Stability Breath)
- Movement Screening, including Breathing and Functional Movements
- Strength Training Education (Squat, Hinge, Lunge, Push, Pull, Carry)
- BIRTHFIT Basics Teaching and Review
- Actionable Steps
- A la Carte Add Ons for Consultation, Additional Support, Customized Training Program, & More!
Pregnancy & Postpartum Consultations
$89
Our pregnancy and postpartum consultations offer a comprehensive and personalized experience, delving into the foundations of training for motherhood. Whether you are in early pregnancy, approaching birth, or in the postpartum phase, our consultation is tailored to your specific needs and goals. We begin with a full lifestyle assessment, examining various aspects of your life, including nutrition, physical activity, mindset, and support systems. Through a holistic approach, we explore your pregnancy, birth, and postpartum experiences, gaining insight into your unique journey.
During the consultation, we conduct a movement screening to assess your physical capabilities, identify any areas of strength or areas that may require attention. We discuss your goals and aspirations, considering both short-term and long-term objectives for your well-being during pregnancy and beyond.
Our consultation is designed to be interactive, offering ample time for questions and answers. We encourage open dialogue, ensuring that all your concerns are addressed. We provide evidence-based information and share practical tips and strategies to support you on your motherhood journey.
At the conclusion of the consultation, we provide actionable steps that you can implement immediately to enhance your experience. These steps are tailored to your specific circumstances and may include exercise recommendations, nutritional guidance, mindset practices, and suggestions for building a support network.
Our pregnancy and postpartum consultations aim to empower you with a foundation of knowledge, guidance, and actionable steps to navigate your journey with confidence and optimize your well-being during this transformative time. We are committed to supporting you in training for motherhood and helping you embrace and enjoy this extraordinary season of life with strength and resilience.
Includes:
- 50 minute Discussion
- Full Lifestyle Assessment from Preconception to Postpartum, where applicable
- Movement Screening, including Breathing and Functional Movements
- Goals
- Q&A
- Actionable Steps
- A la Carte Add Ons for Additional Support, Customized Training Program, & More!
Push Prep Series
$209
Our Push Prep Series is a specialized program designed to help expectant mamas prepare for late pregnancy, the process of labor, childbirth, and the early postpartum period. We provide comprehensive information about the entire childbirth process, and cover topics such as preparing your body for labor, the stages of labor, labor positions, breathing techniques, pain management options, pushing positions, and early postpartum care and support. We help to teach expectant parents about what to expect during each stage of labor and how to support the early postpartum period.
Preparing your mind and body for labor is an important part of your pregnancy journey. In our Push Prep Series, you will learn gentle stretches and mobility exercises for optimal pelvic and hip mobility and pelvic floor relaxation to improve mobility and stamina for labor. You will be provided a set of exercises so that you can confidently prepare for one of the biggest events of your life! Preparing your body for labor can decrease need for medical intervention, decrease risk of tearing, promote a more successful and efficient labor, and improve labor outcomes.
Breathing exercises, relaxation techniques, movements, mindfulness practices, and labor positions are often taught to help mothers cope throughout the labor process and help facilitate labor progression and your baby’s descent through the pelvis.
We will explore options for labor and delivery and can assist in birth plans. There will be an opportunity to write out and review your birth plan, so that as the expectant parents, you have thoughtfully prepared for labor and can ensure that you can communicate it with your healthcare team. We will also discuss the importance of being adaptable with your birth plan.
We will highlight common medical procedures and interventions to provide information so you as the expectant parents can make informed decisions if these interventions become necessary.
Within the series, we extend our education to include information about postpartum recovery, newborn care, breastfeeding, and postpartum emotional well-being. And will connect you with local resources, support groups, and services, which can be valuable during pregnancy and after childbirth.
We do strongly encourage the active involvement of partners or support persons during labor. We teach partners how to provide emotional support, assist with comfort measures, and advocate for the birthing person's preferences. We do encourage your partner attend at least one of the sessions (if not all of them) with you!
Overall, the goal of our Push Prep Series is to empower expectant parents with knowledge, skills, and confidence to navigate the childbirth experience, make informed decisions, and have a positive and safe birth experience.
Includes:
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50 min Initial Discussion + two 30 min Follow Up Calls
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Education Regarding Physiology of Labor, Labor Positions, Breathing Techniques, Pushing Positions, & More
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Mobility Exercises & Pelvic Floor Relaxation Exercises
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Birth Plan Review
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Q&A
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Summary of Conversation & Actionable Steps
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A la Carte Add-Ons for Additional Support, Personalized Push Prep Program, & More!
Return to Fitness Consultation
$129
The Postpartum Return to Fitness Consultation aims to educate postpartum mothers on how to confidently return to fitness activities by regaining strength, improving fitness, and enhancing overall well-being after childbirth. This is a specialized service designed to support and guide women safely and effectively as they transition back into an exercise routine after giving birth by addressing individual needs, providing education, and creating actionable steps.
During the consultation, we will conduct a comprehensive lifestyle assessment and movement screening to evaluate current physical condition, taking into account factors such as your labor and delivery, training foundation, core stability and strength, and pelvic floor function. We will discuss individual goals, concerns, and any specific considerations related to postpartum recovery. We will provide a safe and supportive environment for postpartum mothers to ask questions, share any discomfort or challenges they may be experiencing, and receive tailored guidance on gradually reintroducing exercise into their routine.
The consultation will also include a discussion on appropriate exercises and modifications that are suitable for the postpartum period. This may include exercises to rebuild core strength, improve posture, enhance overall body strength, and address specific areas of concern such as diastasis recti (abdominal separation) or pelvic floor dysfunction. We will provide demonstrations and instructions on proper form and technique to ensure that the client exercises safely and effectively.
Additionally, the consultation may address topics such as managing energy levels, establishing realistic goals, creating a sustainable exercise routine, and incorporating self-care practices into the postpartum journey. The consultation may also provide guidance on nutrition, hydration, and other factors that contribute to overall well-being, postpartum recovery, and returning to fitness.
By providing education, support, and personalized recommendations, the consultation helps postpartum mothers regain confidence, safely return to exercise, and embrace a healthy and balanced lifestyle after childbirth.
Includes:
- 50 min Discussion + 30 min Follow Up Call
- Lifestyle and Movement Screening
- Q&A
- Goal Setting
- Summary of Conversation & Actionable Steps
- A la Carte Add-Ons for Additional Support, Customized Training Program, & More!
One-on-One Mentorship
$500/trimester
Introducing our personalized one-on-one consulting service, a comprehensive and tailored mentorship program designed to empower individuals in their journey of motherhood. With a focus on movement, nourishment, mindset, and community, our consulting service offers a holistic approach to address the unique needs and goals of each individual.
We work closely with clients to develop a customized movement plan that takes into account their specific physical abilities, preferences, and stage of motherhood. Whether it's prenatal training, postpartum fitness, or gentle exercises for recovery, we provide guidance and support to help clients stay active and build strength with confidence.
Nourishment is another component of this service that aims to promote optimal health during pregnancy and postpartum. We offer guidance on wholesome, balanced meals and snacks, ensuring that essential nutrients are incorporated to support both the mother and baby's well-being.
Addressing mindset is another key component of the mentorship program. We provide tools and strategies to cultivate a positive mental and emotional state, helping clients navigate the challenges and adapt with the changes that come with motherhood. We offer mindfulness techniques, stress management strategies, and exercises to foster resilience, confidence, and overall well-being.
In addition to individualized support, our consulting service recognizes the importance of community. We assist clients in finding and engaging with local and online support groups, connecting them with like-minded individuals who are on a similar journey. We facilitate introductions, offer resources, and create opportunities for clients to build a network of support, camaraderie, and shared experiences.
With our one-on-one mentorship program, clients can expect a personalized and empowering experience that encompasses movement, nourishment, mindset, and community. We are dedicated to provide the guidance, expertise, and unwavering support and accountability needed to help mamas thrive in their motherhood journey and embrace the transformative power of this remarkable season of life.
Includes:
- Initial Consultation
- Lifestyle and Movement Assessment
- Biweekly or Monthly Coach Calls
- Customized Monthly Movement Program
- Nutritional Guidance
- Labor Prep & Breathing Techniques
- Goal Setting and Accountability
- Additional Educational Content and Material
- Voice, Text, and/or Email Support
- Access to Lake Country Motherhood Community