Pregnancy Fitness Program
A 36-week online pregnancy fitness program to help you take the guesswork out of prenatal exercise & prepare for birth.
A prenatal exercise program that is much more than just modifications;
think essential birth movement, recipes, education and accountability to optimize
your body and baby for labour and recovery.
Suitable for women at any stage of pregnancy - start anytime! Available as a monthly membership. Cancel anytime.
"Prenatal exercise is more than a list of exercises to avoid; and it’s more than just working out to be “strong for birth”. It’s about getting your unique body ready for the birth journey and helping to stack cards in your favour."
- Nikki Johnston
(Pregnancy and Postpartum Fitness Specialist, Creator of the Pregnancy & Postpartum Fitness Programs)
Pregnancy is undoubtedly one of the biggest physical transformations a woman will experience. There is so much to think about, to plan for, and often we end up worrying about our changing bodies.
Pregnancy Fitness is an online program that will help you stay active in pregnancy and prepare your body for birth.
You will learn: essential birth movements, how to manage intra-abdominal pressure, and everything you’ll need to know about the pelvic floor and
so much more.
Wondering how to exercise in pregnancy so that you can prep for birth & feel like yourself again after? Watch this interview with Nikki.
Nikki appeared on Health and Wellness TV with host, Tammy McNab.
When you stay active during pregnancy it helps you get back to fitness and your body more easily postpartum.
Interested in learning more about the program?
Watch this short webinar to learn more about the Pregnancy Fitness program
This online program is for Mamas-to-be and includes:
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36 weeks
Of full-body prenatal workouts, and modifications, organized by trimester.
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Workouts
Include pelvic floor and deep core work for a strong and supple pelvic floor.
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Yoga and yoga nidra
To help your body relax and prepare.
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Prepare to Push Workshop
Access to a live and recorded version of the workshop.
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Nutrition
Prenatal recipes and snacks.
Prenatal nutrition tips from a Registered Holistic Nutritionist for mom and baby at each stage of the fetus' development
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1-on-1 Coaching Support
This means we will talk weekly, you can contact me with questions, and there will be a community of women to support you!
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Expert Advice
Supplements, labour & delivery, meditation and visualization, newborn sleep FAQs and more.
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Postpartum
Postpartum recovery lists & tips.
Suitable for all women at any stage of pregnancy, with no absolute contraindications to exercise.
Monthly membership now available!
Cancel anytime.
You can start anytime and if you still have questions and want to know more just contact me.
I can't wait to hear from you!
Deep core, pelvic floor and full body workouts using
my pelvic core method so you can
prep your body for birth, stay fit in pregnancy,
and get back to your body more easily after baby.
TESTIMONIALS
"Nikki's Babes 'n Bellies Bootcamp was the program that I did not have in my first pregnancy - but should have. Now in my second pregnancy, the program connected me to my mind and body and allowed me to workout around my schedule, in a way that also worked for my family. Don't hesitate to enroll in the program because you'll get all you to need to prepare for birth and more."
- Meghan H., Whistler, BC,
“This program helped me maintain good fitness and gave some structure that supported my mental and emotional health prenatally. It helped me mindfully train my pregnant body and brain for labour and delivery, and I give credit to the program for helping me have a very positive and empowering birth experience, one where I felt like I could work with my body to birth a healthy baby and feel proud of myself at the end and energized to take on the challenges of the postpartum period.
My body feels much better after this birth than after the birth of my first child. I also feel more in tune with my body and recognizing the inner knowledge to take it slow and easy right now and not try to rush back in to anything.”
– Alanna, Pemberton, BC
“Hey! Still going well & I’m enjoying the program!
My butt is actually kind of sore today from a workout last night which is the first time since bed rest and pre-pregnancy that I have felt that - which is lovely!!!”
– Rylee Stephens, Squamish, BC
“Just wanted to drop a quick note to say how much I love how organized your program is!
I am an OCD detail person, so really appreciating the layout and format of everything.”
– Maja Aro, Britannia Beach, BC
“Without the program I would not have done any pelvic floor exercises or known how to mitigate my spd. I was able to maintain my best possible fitness level. But it also helped prepare me mentally. There were moments during labour when I thought back to the prep positions & tips I learned in the program… which helped immensely. I am so happy to say that I had the best possible birthing experience.
I’m only 3-4 days postpartum but I already feel I’m getting fitter. I’ve been taking it really easy and I’m looking forward to starting the post partum program - it’s already helped me mentally which right now is the most important thing.
Nikki, please know that you have contributed immensely to a very healing experience for me. My first birth was fairly traumatic due to a lot of factors but this time I have come out with only positives!”
– Emma Montello, Vancouver, BC
“Nikki's program has a good quantity of exercises that target the transverse abdominals, movement of the pelvis, and pelvic floor release. Little did I know, the impact these exercises would have on my muscle memory as those key movements helped me during labour and postpartum. Many of the transverse abdominal exercises I have been using postpartum as well. I also really enjoyed the weekly zoom check-ins and the online whatsapp chat group with other moms.”
– Nicole Tomasi, Squamish, BC
"I did the program in addition to personal training and pelvic floor physio, and this trifecta has made my cesarean recovery so much easier. I'm three weeks postpartum and feel strong and able to care for myself and my family. I was able to stand, walk, and go to the bathroom by myself from day one, and have not had any issues with incontinence/pelvic floor. I haven't been pushing myself and have taken a lot of time to rest, which I'm sure has also aided in recovery, but in general I feel like my deep core and pelvic region was well primed for a swift and healthful recovery.
I absolutely recommend this program to pregnant people interested in nourishing their body (and mind) throughout pregnancy and preparing their body for birth and postpartum recovery--in fact, I have already referred two friends! This program provides everything from prenatal education and healthful, easy to prep recipes to bite-sized core and full body exercise videos that are easy to follow. One of the things I loved most was how the videos were organized by trimesters and weeks, allowing me to feel confident that I was engaging in appropriate exercise for my stage in the journey. I also appreciated that the videos were of various lengths to allow for daily fluctuation in energy and motivation levels--very helpful!"
– Melanie Ewan, Quebec
“I am glad to have not quite gained as much weight during this pregnancy doing this program than with my first pregnancy when I didn’t do the program.
I also felt much stronger this time around, and was much more mobile.
A lot of my friends were shocked that exercising was even allowed pregnancy! So many people commented that my bump was small, and I told them its because I have been working out and doing core exercises. So many people didn’t know that you could do core workouts in pregnancy!
Overall, I felt much better during my second pregnancy and postpartum thanks to the Babes ‘n Bellies Bootcamp.”
- Eliza Barragon, Orange County, California
"The Babes ’n Bellies Bootcamp was super helpful because the workouts were short and I could do them at home. When I had a free 20 minutes - I could fit in a workout then rather than having to schedule my day around it. It also helped me mentally prepare for birth. I learned how to engage the muscles that I would need for delivery and reconnected my body and mind.
After going through this program, I felt like my recovery from birth went more quickly this time around. With my first, I felt a lot more pressure for a longtime and felt like I was falling apart, whereas this time, I haven’t really felt that as much. I also feel more confident even just going for walks and knowing how to move. I also know how to connect to my pelvic floor.
I think it's helpful to have a structured program like this - a lot of research has gone into it. I wish I joined it earlier."
- Tara Crone, North Vancouver, BC
Still want to chat?
Book a 30-minute call with Nikki
to see if the program is right for you.
FAQs
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You can join the program at any stage during your pregnancy - as early as 5 weeks, and as late as 35 weeks. Once you have had your baby, and are ready to begin slowly reactivating your core, you can begin the postpartum ab rehab program, the “Mum, Babes ‘n Bods Bootcamp”.
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• mat
• loop band
• theraband
• pilates ball or throw cushion
• set of 5-10 lbs weights
• stability ball
• yoga block or hardcover books. -
The length of videos range depending on the type of workout; for example, the deep core videos last 5-10 minutes, and full body workouts last around 20-25 minutes. The workouts fit into your life, rather than planning your entire life around hour-long workouts!
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The Babes ‘n Bellies Bootcamp will help prepare you for birth not only by keeping you active, and training the right muscles to support labour, but the bonus materials including the Prepare to Push workshop recording, meditations, and childbirth education will give you a well-rounded lens with which to approach bringing your babe into the world.
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Pregnancy can occasionally come with complications or temporary setbacks. For this reason, the program contains workout videos that have been created for different scenarios - for example, if you have partial placenta previa and need to take it easy on the lower body, there is a section for that.
If you can’t continue to exercise at all, there is still plenty of information and support available in the program that you can benefit from including guided meditation recordings (yoga nidra), expert interviews on topics related to pregnancy, birth and immediate postpartum period; there is an information section called the “empowered pregnancy” with information on signs you are going into labour, what to pack for the hospital, fetal positioning, our Prepare to Push workshop recording and so much more! In addition, you get access to our Mum What’s App group chat so you can connect, share with, and learn from, other Mums.
Your credit for the unused weeks of the program can also be carried over and applied to the postpartum ab rehab program - the Mum Babes ‘n Bods Bootcamp.
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Because of the online nature of this program, I cannot issue refunds. As mentioned above, credit can also be carried forward to another program.
HOWEVER, as a monthly membership, you can cancel anytime!But I do guarantee that if you follow the marching orders in this program, you will:
• stack the cards in your favour for a more optimal birth experience
• maintain a strong deep core foundation that will help you during your labour surges
• feel confident in your changing body & daily movement
• after birth ~ you will be able to return to your favourite activities and keep up with your kids with greater ease.
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Click the button below to sign up, and you will have instant program access!