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BUMPIN' 5WK PROGRAMME

AN EMPOWERED PREGNANCY

 

 

Our intensive Bumpin' 5wk Programme is held quarterly throughout the year. Our programme has been curated for you, no matter what trimester you are in. You will be provided with the foundations of how to move safely & effectively along your journey & into birth. We even guide you into your 4th trimester rehab.

 

The Workshops

Each 90min workshop will focus on a theme: pelvic floor, yoga, strength exercises & meditation - all of which are here to serve you in giving yourself a strong body & intuitive mindset during your most precious ride yet. We will debunk common myths surrounding exercise in pregnancy & so you are able to join traditionally 'non-prenatal' classes or train independently with confidence.

Pelvic Floor

Here at Fitbirds, we adore your pelvic floor. Within this programme we will teach you how to truly connect with your incredible pelvic floor musculature network. Using our Core Method  we use correct breathing to bring you into a calm, present space. We use breath work to physically strengthen & lengthen your pelvic floor muscles & your deep core. By tapping into your diaphragmatic breath we can help prepare your body for the physical, mental & emotional journey of pregnancy & birth. This workshop will discuss the pelvic floor anatomy, it's functions & help you to understand how to effectively strengthen & how to effective lengthen your pelvic floor muscles.

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Yoga
Yoga is a practice which moves beyond the physical poses (asanas). It's a practice which can physically release tension in your body, but what's more powerful it the how the practice instantly grounds us, how it washes the anxieties away. How is brings us into this present moment with no judgement, simply being. This workshop with de-bunk & clarify any fears around practicing yoga while pregnant - 'Can I twist? Can I backbend? Can I practice inversions? How can I safely & effectively modify a Vinyasa flow?' The questions are endless & we are here to empower you to continue & to start your yoga practice. Yoga is here to physically, mentally & emotionally hold you throughout your pregnancy.

Strength Training
Strength training is our top priority through life, especially for women & especially during pregnancy. We move in safe & effective ways to strengthening your body for a strong, fit & pain-free pregnancy. Strength & resistance training will increase endurance for birthing & support a quicker recovery postnatal. We will educate you on why strength training is a non-negotiable & lay out the benefits. We will teach you modifications & variations so you can continue to exercise throughout your pregnancy without any worries of training incorrectly. Exercises include compound & functional strength exercises, LIIT (low impact intensity training) & Pilates techniques. 

 

Meditation

Our meditation (or mindfulness) teachings will help you drop into a deeply relaxing state. We give you & your baby time to be still, to connect with each other. This workshop will use breath work, body scans & visualisation techniques, all of which will drop you into your rest & repair nervous system, setting you up to a calm, connected & empowered birth. There will be opportunity to inspired journalling.

The Playful Doula collaboration

Jo Onley, our fave bird has been at the helm of 4 of our trainers births, will be holding an informative talk in our 5th workshop. We will welcome The Playful Doula to the nest to hold an informative talk on retaining your power in your birth, owning your choices, trusting your intuition & the steps you can take to ensure you come away with a positive experience, however that may look. 

 

Suggested bird feed reading for you along your journey: Pregnancy: Regaining our Empowerment, An Empowered Birth Story - Meet Rocky, Katie's Baby Journey, Birthing in a Pandemic - A Positive Birth Story

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Fitbirds signature class recommendations: We welcome our pregnant birds to attend any classes, although our top picks are Bendy, Booty, Band Camp to keep you feeling your best throughout your pregnancy. 
 

Bumpin' 5wk Programme dates:

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Next course dates:

Thursday 7th 7pm September

Thursday 14th 7pm September

Thursday 21st 7pm September

Thursday 28th 7pm September 

Thursday 5th 7pm October

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​BYO mat, water, journal & pen
Location: our indoor nest, Friends Meeting House. BYO mat, we provide all other props.

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Investment for full 5wk Course £150

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Please note: We offer a payment plan for those unable to make full payment upfront. We also understand you may not be able to make all 5 sessions so we have a single session purchase option too (£35/session).
If you have any questions please reach out here

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