Cheering you on toward postnatal fitness

The postnatal period can be overwhelming, and you may feel disconnected from your body. We’re here to help you recover and love your body after pregnancy. Our postnatal fitness classes welcome all mothers. Each class will help you regain your body confidence, find time to focus on your wellness and spend time with a like-minded community.

Postnatal Fitness

We offer two levels of postnatal (postpartum) fitness:

Postpartum Level 1

In Postpartum Level 1, the goal is to to rehabilitate and build the foundations of core/ pelvic floor, work on mobility, and get progressively introduced to resistance training, cardio, and impact (as appropriate). This is the best starting point, even for those with an exercise background, as the goal is to build up postpartum strength and feel confident with the foundational core and strength movements (e.g. squat, deadlift, overhead press) to more easily transition into Level 2!

Postpartum Level 2

This class is for those who have completed Level 1, or are further along postpartum and have already done their core and pelvic floor rehab. While still having a strong emphasis on core/ pelvic floor, during Postpartum Level 2 you can expect dumbbells, barbells, kettlebells, bands, cardio machines, body weight and impact exercises, tailored to your level. These classes are an opportunity to push yourself in a safe environment!

UPCOMING PROGRAMMING

  • BAYER'S LAKE- February

    LEVEL 1

    Tuesdays and Thursdays 1:15pm
    Link to register: Register here!
    Dates: February 4-February 28 (8 classes)

    LEVEL 2

    Tuesday and Thursdays
    9:45am OR 11:00am
    Link to register: Register here!
    Dates: February 4-February 28 (8 classes)

    Cost: $180+ tax
    Instructor: Sarah MacKeil

  • BEDFORD- February

    LEVEL 1

    Mondays and Wednesdays
    1:15pm OR 2:30pm
    Link to register: Register here!
    Dates: February 19-March 26 (12 classes)
    Cost: $270+ tax

    LEVEL 2

    Mondays and Wednesdays
    10:30am OR 11:45am
    Link to register: Register here!
    Dates: February 19-March 26 (12 classes)
    Cost: $225+ tax

    Instructor: Sarah MacKeil
    *Classes will start on Wednesday February 19 due to February 17 being a holiday. The makeup class will be Friday February 21

  • BAYER'S LAKE - March

    LEVEL 1

    Tuesdays and Thursdays 1:15pm
    Link to register: Register here!
    Dates: March 4-March 27 (8 classes)

    LEVEL 2

    Tuesday and Thursdays
    9:45am OR 11:00am
    Link to register: Register here!
    Dates: March 4-March 27 (8 classes)

    Cost: $180+ tax
    Instructor: Sarah MacKeil

  • BEDFORD - March

    LEVEL 1

    Mondays and Wednesdays
    1:15pm OR 2:30pm
    Link to register: Register here!
    Dates: March 31-April 25 (8 classes)
    Cost: $180+ tax

    LEVEL 2

    Mondays and Wednesdays
    10:30am OR 11:45am
    Link to register: Register here!
    Dates: March 31-April 25 (8 classes)
    Cost: $180+ tax

    Instructor: Sarah MacKeil

    No classes on Easter Monday, 21st, makeup class April 25th

Future Dates

Bedford

Level 2- 10:30am or 11:45am

Level 1- 1:15pm or 2:30pm

March 31- April 23 (4 weeks)

April 28-May 21 (4 weeks)

$180+ tax

Bayer’s Lake

Level 2- 9:45am OR 11:00am

Level 1- 1:15pm

March 4-27 (4 weeks)

April 1- April 24 (4 weeks)

April 29-May 22 (4 weeks)

$180+ tax

How do I sign up?

Sign up online:

Follow the link to our Jane App page and click on the location you’d prefer.

You will then see a side bar to click on “Group Fitness”. Select the program you’d like to sign up for (Level 1 or Level 2) and the class times will become available. Follow the steps to sign up!

Should you want to sign up for a different month/months in advance, please flip through to what month you’d like to sign up for!

Having trouble? Reach out to us at info@Pelvico.ca or 902-332-8534 and we will be happy to get you signed up!

Please see our updated CANCELLATION POLICY here

If you are looking for different dates or future dates for programming, please add yourself to the waitlist, indicating your preferred start month

What to expect

  • Parents are welcome to attend on their own or bring their babies who are not yet on the move. Unsure if bringing your baby is the right choice? Let’s chat!

  • For your health, you must be six weeks postpartum OR have clearance from your healthcare professional to begin exercising.

  • Our classes work on strengthening and conditioning with a focus on your pelvic floor and core muscles.

  • Exercise modifications will be provided based on symptoms you may be experiencing (incontinence, prolapse, pelvic pain)

  • All equipment is provided for you. Just show up!

  • Check out our onDemand online platform for at-home exercises, work-outs and education.

 Frequently Asked Questions (FAQs)

  • Yes. As with any activity up to six weeks after pregnancy speak with your healthcare provider to determine if postnatal (postpartum) fitness is a safe and good option for you.

  • Of course! To give you the best opportunity for a focused workout we ask that babies joining their parent are not overly mobile. If they are beginning to be mobile, we will have areas in which you are to ensure your child stays within for their safety and safety of others! If you are unsure if your baby will do well during class, let’s chat!

  • We are so sorry for your loss. You are absolutely welcome. Our community supports Rainbow baby mothers as you work toward postpartum fitness.

    If you are unsure if this is the right step for you, reach out to our team. We are here to help.

  • Nope! Whether you’ve never worked out or are a high-level athlete your fitness journey is customized to your ability. Everyone is welcome.

  • We will work on strengthening and conditioning with a focus on your pelvic floor and core muscles.

    Exercise modifications will be provided based on symptoms you may be experiencing (incontinence, prolapse, pelvic pain). If you have other symptoms or areas you want to work on, just let us know!

  • Wear what makes you feel comfortable and what you can move freely in. It’s important to wear a good pair of supportive sneakers. No one is here to judge what you wear!

  • Each class is an opportunity to work out and learn. We will provide you with education on postnatal (postpartum) fitness and answer any questions you might have.

  • We aim to keep classes small with around 8 people per class. We may approve 1-2 more per class depending on their level.

  • Yes! Our Registered Dietician would be happy to work with you to understand and plan how to eat properly after giving birth.

  • When you sign up for a class you will be asked to put a credit card on file. You will be charged for the class 7-10 days before the onset of the class. If the class time no longer works for you, please reach out to info@Pelvico.ca to have yourself removed from the class before getting charged!

TESTIMONIALS

  • I absolutely love Pelvico. I started coming about 12 weeks postpartum at which time I could barely do the stretches, fast forward 4 months and I feel stronger than I did before having my baby. Pelvico is a safe space for moms and babies, the staff are great to hold babes and entertain them so you can get your workout in. I would absolutely recommend Pelvico to anything!

    Emily

  • Such a welcoming crew of postpartum experts. Their classes and physiotherapy are phenomenal, wish they had been around for my first. I always leave uplifted, mentally and physically!

    Justina

  • Attending classes at Pelvico was like joining a supportive tribe. We openly discussed sleepless nights, shared tips and tricks, celebrated baby milestones, and prioritized our well-being. From physiotherapy to the bootcamps with the Pelvico fitness crew, the talented team at Pelvico not only helped me regain strength and stability but also laid the foundation for lasting fitness.

    Krista