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©2020 by Laura Jawad, LLC.

IN-HOME

PREGNANCY & POSTPARUM

PERSONAL TRAINING

 

“Postpartum is a quest back to yourself.
Alone in your body again. You will never be the same-
you are stronger than you were.”


―Amethyst Joy

I help people like YOU feel at home in their changing body. How? We focus on being strong and active during pregnancy, we rehab and retrain your core and pelvic floor during early postpartum and then we transition you back towards whatever activities you love to do. I provide in-home, pre- and postnatal personal training services so that you don’t have to worry about the what’s, the how’s or the when’s of your workouts and you can focus on the rest of your life.

 

Regardless of your fitness background or goals, we can work together to design a program to support your fitness and athletic goals, core and pelvic floor health, and the demands of parenthood.  

I offer in-home one-on-one or small group training to compliment the changing demands of pregnancy and postpartum. Please scroll down or click below to explore my services.

Click to check out my service area.

IN-HOME PREGNANCY PERSONAL TRAINING

Exercise during pregnancy is not only safe, but contributes to a wide range of positive outcomes for both parent and baby. My goal is not just to craft a fitness program for you (which I will do!), but also to educate you about your changing body (which is more capable than you might think!) and help you set realistic expectations for what it can do during this time. I will not present you with a list of hard-and-fast rules; instead my focus is on empowering you to “listen to your body” and evaluate risk-versus-reward during this chapter. You will receive guidance to help set you up for a strong postpartum recovery.  Win!

 

What to expect? I coach strength-based prenatal fitness with an emphasis on core function, breath and body alignment, birth preparation and your long-term athletic goals.  Read more about the benefits of strength training in pregnancy.

SERVICES & INVESTMENT:

I offer a number of  options to work with me. All of my in-home sessions are offered in or around Seattle's Eastside. Prices as quoted are for in-home sessions within Bellevue, Kirkland, Redmond, Bothell, Kenmore, Woodinville or other locations within approximately 20 minutes of my home. In some cases I will travel outside this area but I may need to assess an additional travel fee. Please reach out with any questions or to discuss an arrangement or training frequency not listed here. (Prices listed do not include local sales tax.)

On-going In-home Personal Training: 4 1x/weekly sessions, 55 minutes ($380). One-time fitness assessment and intake required to initiate on-going training. 

One-time fitness assessment and intake:  ($120, 60-90 minutes). 

Push Like a Pro: 2 hour session to teach breathing for labor and positions which facilitate vaginal childbirth ($180)

One-time fitness consultations: click here

Contact me if you have questions or if you are ready to get started!

Looking for a birth doula??

I do that too!

Click here

“We don't have to do all of it alone. We were never meant to.”

― Brené Brown

“Intention now, for intensity later.”

― Brianna Battles

 

IN-HOME POSTPARTUM PERSONAL TRAINING

I help people who have had babies rehab, retrain and return to their sports or demands of daily life with confidence. If you have any special considerations, fear not: I offer support for people who have developed pelvic floor or core dysfunction, experienced perineal tearing or c-section, or otherwise feel lost during their postpartum recovery.  

 

As a postnatal coach, my role is much broader than your typical personal trainer. I’m more like your postpartum wingwoman. I help you chart a path from where you are to where you want to be and I give you as much support as you need along the way. And if you need someone to talk with about your sneeze-peeing, your queefing, or your cranky pelvic floor, I'm your girl.

 

Postpartum return-to-fitness is about more than just being cleared to exercise at 6-weeks.

My approach to postpartum personal training starts with core and pelvic floor recovery and retraining. It continues with a strength-based program that takes into account your exercise background, your fitness goals, any pelvic health considerations, and your parenting demands. My mission to is make sure you don’t see your pregnancy and childbirth experience as a reason why you can’t do all the things.  

SERVICES & INVESTMENT:

I offer a number of  options to work with me. All of my in-home sessions are offered in or around Seattle's Eastside. Prices as quoted are for in-home sessions within Bellevue, Kirkland, Redmond, Bothell, Kenmore, Woodinville or other locations within approximately 20 minutes of my home. In some cases I will travel outside this area but I may need to assess an additional travel fee. Please reach out with any questions or to discuss an arrangement or training frequency not listed here. (Prices listed do not include local sales tax.)

On-going In-home Personal Training: 55 minute sessions available in 4 week packages (1 session/week, $380 or 2 sessions/week $760). Postpartum Recovery Kickstart or a One-time fitness assessment and intake required to initiate on-going training.  

Postpartum Recovery Kickstart: click here

One-time fitness assessment and intake:  ($120, 60-90 minutes). 

One-time fitness consultations: click here

 

Contact me if you have questions or if you are ready to get started!

 

“Do not let what you cannot do interfere with what you can do”

―John Wooden

POSTPARTUM RECOVERY KICKSTART

CORE AND PELVIC FLOOR RECOVERY & RETRAINING

Just like a house, your body has a foundation. Your body’s foundation is your inner core.  Before you can run, jump, lift and engage in every day badassery, you have to reconnect to these muscles, retrain them to work together, and progressively build strength to match the demands of whatever it is you want to do.

 

The early postpartum work isn’t always the sexy work. It’s finding your pelvic floor. Learning how to use your diaphragm. Retraining your inner core through breathing and then applying that breath to fundamental movement patterns.

 

BUT. While there are no guarantees in life or in fitness, this comes as close as there is. Your inner core is your central stabilizer. Your powerhouse. The stable platform off of which all your limbs generate their power. Have you ever heard the saying, “You can’t shoot a canon off a canoe?” If you want to feel strong, this is where you start.

 

I recommend my clients engage at least 6 weeks of dedicated core and pelvic floor retraining before beginning a more general strength-based postpartum personal training program.   

 

SERVICES & INVESTMENT:

Postpartum Recovery Kickstart: 6 weeks of of core and pelvic floor specific strengthening and retraining (1 session/week $540 or 2 sessions/week $1080)**

Postpartum ReBoot: 12 total weeks of postpartum recovery coaching. This includes 6 weeks of core + pelvic floor retraining and 6 weeks of on-ramp to strength training tailored to your athletic or lifestyle goals (1 session/week $1020 or 2 sessions/week $2040, payable in 3 monthly installments of $340 or $680, respectively)**

**Prices listed do not include local sales tax.

Contact me if you have questions or if you are ready to get started!

 

CORE & PELVIC HEALTH SUPPORT

If you experienced or are experiencing physical birth trauma, pelvic floor injury such as prolapse, incontinence (leaking of anything you don’t want to be leaking), abdominal separation (diastasis recti), pelvic pain or anything else, you are in good company.

 

While receiving a pelvic health diagnosis is a lonely and vulnerable experience, please know, you are not alone. These diagnoses are incredibly common (you are NOT the only one) and there are so many people who's life work is to help you move forward.  I am one of those people. I will also help you find anyone else you need.

 

Please know, CONSERVATIVE treatments (meaning, exercise, physical therapy, pessaries) are incredibly effective in treating and managing many pelvic health conditions. In most cases, surgery is not a first-line corrective for incontinence, prolapse or abdominal separation. While I am not a physical therapist, I can assist you in many ways. By:

  • locating providers

  • managing your symptoms while you wait for an appointment with a medical professional (in a manner consistent with most physical therapy protocols)

  • providing additional support for exercise and movement during your rehabilitation

  • coaching you through a return to higher level activities. 

 

You can return to exercise, sport and daily life with prolapse, incontinence (leaking of anything you don’t want to be leaking), abdominal separation (diastasis recti) and pelvic pain.

 

Contact me to set up a free conversation to discuss your options.

 

ONE-TIME APPOINTMENTS

Are you looking to get a few questions answered? Schedule a one time appointment to address questions about pregnancy and postpartum exercise considerations, birth preparation, or pelvic health. I am available in-person or on-line.

All of my in-person sessions are offered in or around Seattle's Eastside. Price as quoted is for an in-home session within Bellevue, Kirkland, Redmond, Bothell, Kenmore, Woodinville or other locations within approximately 20 minutes of my home. In some cases I will travel outside this area but I may need to assess an additional travel fee.

Investment for one-time in-person appointments is  $120 (+ tax) for up to 90 minutes of instruction or advice. Please click below if you are interested in learning more about online consultations.

 

I provide personal training and resources for pregnant and postpartum people located in

Seattle’s Eastside Neighborhoods (and surrounding areas):

Bellevue, Redmond, Sammamish, Kirkland, Bothell, Woodinville, Kenmore, Lynnwood.

Please inquire if I haven’t listed your city but you think you might be within my service area.