Pregnancy and postpartum are not just life-changing events; they’re deeply physical experiences. At ReFormd, we approach them with the same intention and structure we apply to any performance-based program: with expert knowledge, personalisation, and unwavering support.
We’d like to believe that supporting women through these phases goes far beyond basic “prenatal yoga” or modified workouts but is built on understanding, continual education, and close collaboration with each individual.
Here’s how our trainers personalise training for expecting and new mothers, ensuring safety, strength, and confidence at every stage.
1. Continual Education
Supporting pre- and post-natal clients means understanding what’s happening in the body at a hormonal, structural, and emotional level instead of simply avoiding crunches or lifting light weights.
That’s why our trainers pursue ongoing education, including certifications like the Certified Pre- and Postnatal Coach (CPPC). We stay connected with professional networks, attend seminars, and collaborate with physiotherapists and rehab specialists to implement and learn best practices.
At ReFormd Personal Training, five of our trainers are newly certified in pre- and post-natal training, with more trainers in the process of pursuing further training. The newly certified trainers are then equipped with up-to-date knowledge and tools to guide women through safe and effective movement during and after pregnancy.
2. Listening First
Every client’s pregnancy and postpartum experience is unique. That’s why we start by listening deeply and asking the right questions, and creating a space where women feel heard and supported.
Some commonly asked questions:
- Pregnancy and delivery type
- Complications or interventions (e.g., C-section, tearing, NICU time)
- Current symptoms like pain, leaking, or fatigue
- Prior experience with pelvic floor therapy
We also discourage trainers from having the “Too much information (TMI)” mindset and validate what clients are feeling, both physically and emotionally. A new mum navigating her body image or a pregnant woman dealing with discomfort needs more than reps and sets but a trainer who gets it.
3. Training with Purpose
Our programs follow a phased structure based on the client’s postpartum timeline or pregnancy stage. These phases include:
- Rehab & Retraining (0–6 weeks postpartum)
- Return to Exercise (7–18 weeks postpartum)
- Bulletproof Your Body (19–42+ weeks postpartum)
Check out our other post for a more in-depth look at this timeline. Each phase has its own movement focus, intensity guidelines, and recovery strategies. But across all stages, we prioritize:
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Deep Core & Pelvic Floor Training
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Neutral posture and alignment
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Modified breathing (Connection Breath)
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Avoidance of high-impact or front-loaded movements
- Pain-free, progressive loading
- “Birth prep” mobility work in late pregnancy
If something doesn’t feel right? Our trainers stop, reassess, and adapt the workout for you.
4. Managing Stress, Recovery & Mental Load
Let’s be honest, motherhood is beautiful, but it can be exhausting as well. An area we look into and give recommendations on is recovery and stress management.
We encourage:
- Restorative walks
- Mindful breathing and foam rolling
- Nutrient-dense meals and hydration habits
- Sleep prioritization (whenever possible!)
We’re also trained to recognize the signs of overtraining, postpartum anxiety, or burnout. In those cases, rest becomes the programme.
5. We Know When to Refer
We don’t claim to do everything and physiotherapists are an essential part of the journey, particularly those that focus on pelvic health. We would refer clients for:
- Pelvic floor assessments
- Diastasis recti evaluations
- Scar tissue rehab
- Prolapse management
Some areas you can consider looking into your recovery journey are OB-GYNs, lactation consultants, dietitians, and mental health professionals as needed.
Ready to Train With Coaches Who Understand?
Whether you’re in your first trimester or your fourth year postpartum, we’re here to support you.
📞 Call or WhatsApp us at 8812 8858
📍 Book a paid trial at a special rate or a complimentary consultation*
💬 Or DM us on Instagram @reformd_training
*The complimentary consultation only consists of a Visbody scan as well as a tour of the respective facilities.