preparing for birth

THE NEW WAY TO WORKOUT DURING PREGNANCY

“I’m absolutely loving the PFB program with Hayley. It’s been exactly what I need to stay active and moving during the last couple months of my pregnancy in a super accessible way. I feel so good after every workout and yoga session, knowing me and my baby are moving in a safe way. The workshops are so helpful and provide so much value to compliment all the activity. Will 100 percent recommend to any expecting mamas”

EMILY

Nourishing, intentional movement designed for pregnancy

Nourishing, intentional movement designed for pregnancy

Prenatal fitness that is safe for your pelvic floor

Preparing for Birth is an on-demand prenatal health and fitness program that is redefining the way women approach fitness during pregnancy.

My mission is to help you stay fit and active during pregnancy while keeping your body safe, not just during pregnancy but also for the years to come.

Working out during pregnancy requires a completely different approach in order for you prevent pelvic floor dysfunction (urinary leakage, pelvic organ prolapse, pelvic floor tension) and pelvic pain (low back pain, sacroiliac joint pain, symphysis pubis dysfunction), as well as to minimize the risk of prolonged labour that can come from having pelvic floor tension during birth.

With week-by-week classes, pelvic floor education, birth workshops, guided meditation tracks, & more, our prenatal programs will cover all your needs from conception to postpartum.

our prenatal classes

35-min prenatal flow classes designed to open up the hips, release tension around the pelvis, and relax the pelvic floor muscles in preparation for labour and delivery. These classes are helpful for reducing pelvic girdle pain and pelvic floor tension during pregnancy.

35-min low impact classes designed to help you engage your pelvic floor and inner core. These classes will assist you in maintaining a strong abdominal wall throughout pregnancy, preventing diastasis recti, and preventing pelvic floor dysfunction.

35-minute Pilates-style classes designed to leave your whole body feeling energized and nourished for the day to come. This workout will help you to build and maintain strength throughout your pregnancy, featuring stabilization work around the pelvic girdle to manage and prevent pelvic girdle pain.

It’s not just fitness.

During pregnancy more than ever, it’s about feeling energized and nourished by your workouts and enjoying the comfort of knowing that the movement you are doing is safe and effective, for both you and your baby.

what’s included

    • live yoga classes toronto

    3 CLASSES EVERY WEEK, INCLUDING:

    Prenatal Goddess Flow
    Prenatal Full-Body Sculpt
    Prenatal Upper Body Burn
    Prenatal Legs & Booty
    Prenatal Booty Box

    Join at any time during your pregnancy. My classes run from week 14 - week 40, so you can feel confident knowing the workouts you are doing are safe for the stage of pregnancy you are in. You also have the flexibility to workout at home, create your own workout schedule, and replay classes anytime!

    8 week yoga program pose

    • THE PFB WEEKLY TEA

    Enjoy recordings from different guest speakers that chat about nutrition, belly binding, acupressure, and more!

    • toronto yoga studio

    RESOURCES

    Exclusive Spotify playlists
    Weekly Schedule – available on your program homepage + sent to your inbox each week!
    Weekly Self Check-in+ access to me throughout if you have Qs or need support!

    Join today for only $9.99

    Enjoy unlimited access to all classes in The PFB Method for one whole week.
    Cancel anytime, no strings attached (although you won’t want to).

    I created preparing for birth for you.

    Preparing for Birth is for women who are looking to stay active throughout their pregnancy, learn more about their body and how to move safely, and learn effective pelvic floor techniques for a smooth labour and delivery. In this program, we use a unique combination of strength, Pilates, yoga, pelvic floor & deep core training for a comprehensive, safe, and effective fitness routine for all trimesters.

    what our members are saying

    PFB Testimonials

    “I love every aspect of the Preparing for Birth program! The summer program lined up perfectly for me as it ends a week before my due date. I was looking for something to get my body moving and better preparing it for the upcoming delivery of my baby girl. This program ticks all of the boxes for me! It includes a variety of workouts that can be completed either live or on-demand (consisting of strength training, core & pelvic floor, and yoga). It also includes extremely informative workshops covering a variety of interesting and useful topics for preparing for childbirth as well as postpartum.”

    Lynnette N.

    “I had completed the Preparing for Birth course during my second trimester and loved how Hayley motivated me to move my body and learn about the process of pregnancy safely and effectively, which prompted me to continue the program into the end of my pregnancy. This is such a unique and informative program where you can challenge yourself and trust that you are working with female professionals who focus on women's health, and it's fun! I have had such a wonderful time with each workout, Hayley is so motivating and it makes the workouts and classes go by so quickly!”

    Tamara S.

    “What makes the program the most unique is that I can trust what I am doing is safe for my pregnancy. Anyone can workout or find youtube videos especially nowadays, but to work with [a] female professional who [is] educated and knowledgable on women's health is really impactful. This program is so unique and I am really glad I found it as I feel it kept me motivated to move almost everyday as I replay a lot of the classes throughout the week.”

    Tamara S.

    why Preparing for Birth?

    Rehabilitation

    The PFB method was created with those in mind who are currently experiencing pelvic floor, abdominal wall, and many different forms of pregnancy-related musculoskeletal issues to provide you not only with a safe form of exercise but also to help reduce, manage, and potentially completely eliminate these issues.

    Prevention

    Through workshops, workouts & more, we will equip you with the knowledge, strength, and tools to feel and move better throughout your pregnancy, including preventing and minimizing your risk of pelvic floor and abdominal wall dysfunction, perineal tearing, and more.

    Preparation

    Our classes and educational workshops are specially designed to prepare you for labour, delivery, and postpartum, including getting you back to the exercises and activities you love faster and without any issues.

    The PFB Method will help you…

    • Stay active and fit while keeping you + your baby safe

    • Protect your joints that become more vulnerable to impact during pregnancy

    • Prevent and manage common pelvic girdle, pelvic floor, and pregnancy-related core issues

    • Maintain your core strength throughout pregnancy

    • Prepare for labour, delivery, and postpartum with our educational workshops – they will teach you everything you need to know and help you feel confident and ready for birth

    • Connect with other expecting moms in the community and feel supported & strong - we get together every week after class and feature different guest speakers for insightful discussions on topics related to pregnancy, childbirth, postpartum, & more!

    Most women who have participated in the Preparing for Birth program have seen better results in their fitness and health compared to their pre-pregnancy workouts. This is because our classes blend physical therapy + fitness and are designed to build functional strength through nourishing movement — giving the body a daily dose of what it craves during pregnancy.

    FAQs

    • There is a large rehabilitative component to the PFB program designed to help manage, reduce, and potentially eliminate pelvic floor and abdominal wall dysfunction as well as help to prevent future issues throughout your pregnancy and postpartum!There is a large rehabilitative component to the PFB program designed to help manage, reduce, and potentially eliminate pelvic floor and abdominal wall dysfunction as well as help to prevent future issues throughout your pregnancy and postpartum!

    • In keeping with recommended exercise guidelines during pregnancy, we strongly recommend at least 30 minutes of aerobic exercise 5x per week - eg. light walking and cycling. This is why I’ve built this into your weekly calendar as a part of the program!

    • Equipment is optional - you can do the whole program bodyweight!

      If you’d like to follow along with some of the equipment I use when teaching, I recommend:


      Yoga Mat

      
Yoga Block(s)


      Yoga Strap - sub for towel or belt


      Light-Medium Resistance Band or Mini Loop Band(s)

      Light Weights (1-3lbs)

      Wrist weights (bala bands, 1lb)

      
Pilates Ball

      Birth Ball

    • You do not need any prior fitness experience to join our program but clearance to exercise by your OB/Miidwife is necessary.

      I have designed our classes for all levels - they can be modified to be easier or harder depending on your preference, with variations given throughout all the classes. I am also available anytime via e-mail to provide you with individual support!